Eat and Run

Like many runners, I have experienced unpleasant gastrointestinal (GI) upset when running long distances. Knowing what to eat prior and after has always been a challenge, but especially with my food allergies. Why does this happen? What can you eat to help prevent these unpleasant experiences?

Why does this happen? Some runners might have gurgling noises in their stomach while running because running increases peristalsis. According to the medical dictionary, peristalsis is the rippling motion of muscles in the digestive tract. In the stomach, this motion mixes food with gastric juices, turning it into a thin liquid. Therefore, everything in your gastrointestinal tract is sped up with movement, so what might have taken 24 hours to digest now takes a few hours, etc.

Another reason could be from drinking an insufficient amount of fluids during or before a run.  This can lead to dehydration.  Dehydration can present with several symptoms, especially GI upset (diarrhea...I know...gross, right?).  This can easily be controlled by properly hydrating prior to your run, drinking small amounts of water every 15 to 30 minutes while running and refueling after your run.  A good rule to follow is to weigh yourself prior and after running to determine how much weight has been lost through fluids.  For every pound of weight you lost, consume 16 ounces of water. I am not a fan of sports drinks, but if you like them try to choose ones with low sugar and no high fructose corn syrup.

What are my suggestions for food prior to running that are allergy friendly?  It is important to have a good source of lean protein, as well has healthy carbohydrates. Two things I enjoy are Living Harvest hemp protein,  http://www.worldpantry.com/cgi-bin/ncommerce/ExecMacro/livingharvest/home.d2w/report, mixed with 8 ounces of either hemp milk or light vanilla soy milk and Whole Food Energy Bar by Vega, http://sequelnaturals.com/vega. You can buy both at Whole Foods or a local health food market.  

So remember, prior to your run, hydrate and fuel up with lean protein and healthy carbohydrates so you can enjoy your run without your stomach screaming at you!