10 Foods You Should Never Eat Before Running According to a Fitness Expert

Jennifer Rose

8 months ago

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Preparing for a run is more than lacing up your sneakers or choosing your workout outfit. What you eat before running can make or break your performance. Eating the wrong foods may cause bloating, cramps, or even cut your run short. Fitness trainer Francis Paras recently shared his expert advice on foods runners should avoid before hitting the track, treadmill, or trail.

1. Dairy Products

Milk, cheese, and yogurt might seem harmless, but they often trigger gas and stomach cramps. If you need a replacement, go for almond milk, oat milk, or a lactose-free shake.

2. Fried Foods

Greasy fried foods slow digestion and make you feel heavy. For a cleaner carb source, choose air-fried potatoes or rice cakes with peanut butter instead.

3. Beans

Beans are packed with fibre, but before a run, they can lead to gas and stomach discomfort. Opt for a banana or toast with honey for quick energy.

4. Cruciferous Vegetables

Broccoli, kale, and cabbage are nutrient-dense but too fibrous for pre-run meals. Choose gentler greens like cooked spinach or zucchini for a safer option.

5. High-Fibre Cereal and Oats

While healthy, fibre-heavy cereals and oats can make you feel bloated if eaten too close to a run. Swap them for sourdough toast or white rice 30–60 minutes before exercise.

6. Spicy Foods

Spices may cause heartburn and discomfort while running. Stick with mild options like boiled eggs or a plain rice cake.

7. High-Fat Meals

Fatty meals take longer to digest and can cause stomach sloshing. Instead, eat a banana or a small protein shake for energy.

8. Carbonated Drinks

Sodas and fizzy drinks cause bloating and burping during runs. Stick to plain water or an electrolyte drink.

9. Candy and Sugary Sodas

Sugary snacks may give a quick energy boost, but they lead to a mid-run crash. A granola bar or half a banana offers steadier fuel.

10. Skipping Meals Entirely

Running on an empty stomach may cause dizziness or fatigue. Even a small snack like half a banana 30 minutes before can keep your energy stable.

💡 Note: This guide is for informational purposes only. Consult a healthcare professional for personalized advice.