12 Worst Foods Should Avoid Every Runner

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Are you a runner? You need to think about what to eat and drink as a runner because the worst food intake would deteriorate your health and run. Here in this blog, we will share the worst foods that every runner should avoid. Our body continuously evolves and repairs itself, so we need to feed ourselves the right essential nutrients. The body needs a dose of healthy supplements and a nourishing diet to consume. Have a look at those foods which you should avoid before running.

Energy Drinks

People who are looking for quick energy boosts head towards energy drinks. These sugary beverages help to replace fluids and nutrients. Energy drinks reduce blood flow and increase the chances of heart damage. Consume fresh juices and stay away from these formulated sports drinks. These drinks are hard to digest and interfere with energy levels.

Frozen Food

We live in a modern age where frozen foods are common to reduce temptations. Although these are convenient but contain preservatives that are not good for overall health. Frozen meals contain huge calories, sodium and fats, which cause health complications and cause weight gain. If you don’t want to get into this trap, read the ingredients label carefully because everything is mentioned here. Replace frozen meals with fresh foods because preserved foods have certain ingredients which should never be eaten before running. People who consume frozen foods regularly or late at night would be waking up dizzy and lethargic the following day.

Dairy Products

Various runners have to face the stomach disorder, especially in the initial days of running. If you have irritable bowel syndrome, avoid dairy products such as milk, cheese, and other items. Many runners should know all of these things before getting started with running. They can have alternate options, and nowadays the market has so many products such as soy and almond milk.

Alcohol Consumption

Excessive alcohol consumption would deteriorate your health and lead to dehydration. Alcohol and drug addiction cause muscle cramps and fatigue. Its consumption would affect mental and physical health. If it’s cold, you will lose heat more quickly and if it’s hot, your body will help release enough heat with alcohol consumption. There are so many rehab centers offering the best quality treatments for recovery. If you live in Texas, you will come across various top notch rehab centers offering a variety of treatment plans to bring you back to a sober life. Rehabs in Texas are helping addicts by providing the best treatment facilities, from detox to live in rehab programs.

Oil and Fatty Food Items

Fat foods should be avoided because they upset the stomach and take a long time to digest. Food items make you sluggish because the body starts working and is complicated to digest. Make sure you are avoiding items such as cheese and butter before running. Oily meals may make you feel uncomfortable.

High in Fiber and Carbs

Make sure you avoid foods rich in fiber because they can cause gas in the intestinal tract. This can result in bloating and make running complicated. We would suggest you not eat these foods before running and reserve this after a run meal because fiber content is helpful to keep bowel movements healthy. It reduces cholesterol levels and keeps blood and sugar levels balanced.

Substitutes of Butter

Avoid butter alternatives because they are high in hydrogenated oils, which is bad for heart health. It’s better to choose natural sources such as nuts, avocados and coconut oils. It will help keep you full for a long time, and unsaturated fats would maintain good heart health.


Nuts are available for a salted and unsalted version which is great for runners, but salted nuts are best for runners. Consume it in moderation because nuts are loaded with calories and significantly impact the waistline. Nuts roasted in oil and sugar-coated should be avoided because these are unhealthy for runners.

Artificial Sweeteners

Sweeteners cause dehydration and increase the sugar cravings. Excessive sugar consumption increases body weight as well. Artificial sweeteners should be avoided because it is harmful to the runner.

Best Foods For Runners


Bananas are great for runners, and it’s easy to digest snacks before running. It helps to restore salts and loss through sweats while running. Bananas contain 290-544 mg of potassium.


Oranges are loaded with vitamin C, which are powerful antioxidants to help you in relieving sore muscles. You can get all the nutrients from freshly squeezed orange juice. A glass contains 25.79 grams of carbs, calcium, and other essential minerals. Don’t forget to consume orange or orange juice right after running because it would cause acid reflux before running.


Take almonds 3-5 times a well because it contains vitamin E as an antioxidant for easing muscle soreness and helping you with recovery. Vitamin E supplementation helps to get rid of oxidative stress and treat muscle damage issues due to running. Consume almonds before running and try almond nut butter on toast or have them in oatmeal at breakfast or over a salad.


Protein is essential for runners and people who consume too much fat; then they may put on unwanted weight and slow down their running ability. Chicken is a healthy protein because it contains 26.68 gm of protein. Chicken can be added to soups, salads or curries for lunch or dinner while working out.


Eggs are an excellent source of protein, and we all know eggs have immune-boosting vitamins and minerals such as zinc, vitamin A, E and B. It helps maintain healthy red blood cells. It also contains omega-3 fatty acids to fight against inflammation.

These foods should be avoided before running, and here we have mentioned those foods that should be consumed. Eating the right kind and quantity of food items will boost performance levels and help you maintain a healthy weight.

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