Minimize Fiber
Fiber is essential for digestive health because it helps to bulk up stools and avoid constipation. But a stomach full of fiber could result in cramping and a sudden need to use the bathroom before a run.
The amount of fiber in a meal before exercise depends on the individual. Additionally, if you're used to it, a dinner with moderate fiber will help keep you regular before a race. For example, if you eat a cup of oatmeal every morning and this can help you relieve constipation, then go with what works for you. But look at that pre-run breakfast and consider reducing the fiber if you experience cramps or diarrhea during training.
Ingredients high in fiber include:
- Beans and lentils
- Berries
- Bran
- Broccoli
- Chia seeds and flax seed
- Leafy greens
- Peas
- Whole grain bread and cereals
- ...
