The Worst Foods for Runners To Avoid at All Costs, Says Dietitian — Eat This Not That

If running is your workout routine, you need to make it a priority to learn anything and everything that can possibly optimize your sprint. In addition to performing the most beneficial training exercises for improve your careerthere are many specific food options you need feed your body. But just as important as knowing the right foods is knowing the worst foods that runners should avoid at all costs. Do not run away yet, because we have the advice of experts in what not to eat. Read on to learn more, then don’t miss out. The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.

Eat this, not that! talked with amy goodson, a registered dietitian and certified sports dietitian, who explains that no single food will make or break a runner’s training regimen or diet plan. However, if you’re a serious runner starting out running miles each week, eating a nutrient-dense diet is essential to properly fuel your body and help with recovery.

Related: These are the best foods for running endurance, says dietitian

What should be on your list of things you should not eat? Stay away from foods that are lower in nutrients as they generally add more body fat instead of building muscle. Processed foods should be avoided as they have undergone many changes from their natural state, which may include the addition of flavors, preservatives, food additives, nutrients, or substances that have been approved for use in foods such as fats, sugars, and salts. according to the Department of Agriculture (via Mayo Clinic).

Some examples of processed foods they include sweetened breakfast cereals, cookie and cake mixes, packaged instant soups, carbonated soft drinks, packaged breads, and reconstituted meat products. According to Mayo ClinicSome of the most processed foods are deli meats, crackers, microwaveable dinners, and frozen ready meals. Other processed foods include salad dressings and packaged pasta sauce.

Goodson stresses the importance of limiting your intake of highly processed foods with saturated fats and added sugars. Instead, he chooses nutrient-dense foods like vegetables, fruits, dairy products, whole grains, healthy fats, and lean protein. She advises: “Specifically look for foods high in antioxidants (usually produce) and omega-3 fatty acids found in fatty fish like salmon, trout, and tuna, and nuts and seeds.”

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In the time leading up to a race or race, it’s especially important for runners to limit high-fat meals and snacks, which are likely to be heavy on their bellies and not make them feel as good. “Focusing on carbs in your pre-race snack with some protein is the best option to fuel yourself. If you ate a meal within 2 hours, you may be able to eat just one carb snack to fuel the race, depending how long and how intense it is,” explains Goodson.

In general, a diet rich in complex carbohydrates, some healthy fats, and protein is quite beneficial for runners. “Carbohydrate needs are based on how much you run/train. The more you run, the more carbs you need. The less you move, the less you need. Think of it like you’re driving your car; if you drive your car a lot, you have to put gas into it with more often. It’s the same concept with the body,” says Goodson.6254a4d1642c605c54bf1cab17d50f1e

She adds: “Runners should eat frequently throughout the day to keep their bodies well fueled. Most runners can think of shaping their plate with 1/3 complex carbohydrates, 1/3 high-quality protein, 1/3 vegetables, some fat, and a fruit at meals on normal training days On the hardest and most intense training days, that plate should change to 1/2 complex carbohydrate, 1/4 protein from quality, 1/4 veggies, some fat, and a fruit Then snacks should consist of carbs and protein, such as whole grain crackers and cheese, Greek yogurt with berries and granola, whole grain bread with peanut butter and banana, hummus with pita chips and string cheese, etc.

alexa mellardo