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How to eat to avoid bloating when running.


      Avoiding fiber and fat before morning exercise, loading fruits such as bananas, papayas, avocados, cucumbers… can help runners reduce bloating.

Refueling before running is essential, but it can easily lead to bloating and discomfort during exercise. Heavier can disrupt your workout. According to Rachel Hannah – nutritionist and marathon runner, summer is the time when runner’s body is most prone to bloating. At this point, the high temperature causes you to lose water – which plays a big role in digestion – leading to constipation, gas accumulation and stomach pain. This is also the reason why runners often feel tired when training in the sun.

* Morning joggers.

Expert Hannah advises runners to avoid fiber and fat before morning workouts. If you only have about an hour to run, drink a non-dairy banana smoothie to make your digestion easier.

For runners who spend more than an hour training, should have a complete meal, avoid foods such as: broccoli, cabbage, Brussels sprouts, cauliflower, bok choy, sprouts, lettuce, onions, artichokes , asparagus, pears and peaches. Although these types of foods are rich in nutrients, often included in a runner’s diet, but are prone to bloating, they should not be eaten a few hours before running.

* People running in the hot sun

Temperature is a factor that causes dehydration and gas accumulation that many athletes often ignore. To solve this problem, you should drink a lot of water, especially as soon as you wake up. Monitor the color of your urine (light straw yellow is ideal) to see if you’re dehydrated. Runners can also drink sports drinks before running to accelerate water absorption.

* For people with irritable bowel syndrome and blood sugar problems.

In cases where the body feels heavy and difficult to control, expert Hannah recommends eating foods with a low amount of Fodmap – a type of carbohydrate that is difficult to absorb through the digestive tract, causing bloating and pain. This compound is common in milk, legumes, wheat, rye, cashews, honey, agave, and some fruits and vegetables such as watermelon, apricots, pears, apples, and soups. cauliflower, onions, asparagus, beans and mushrooms…

* Foods that reduce bloating.

Yogurt contains probiotics that carry good bacteria, aid digestion and soothe inflammation. You can enjoy with some slices of grapefruit or blueberries to stimulate the taste buds.

Ginger is an old herb, contains digestive enzymes, helps the body break down protein, effective in treating flatulence, reducing inflammation in the colon. Enjoying a cup of ginger tea before, during or after a meal is good for runners with a weak intestinal system.

Many nutritionists suggest that runners eat bananas – containing potassium to help treat bloating due to gas accumulation. In addition, some other foods such as: lemon, cantaloupe, avocado, cucumber, asparagus, kiwi, papaya… are also recommended for people with digestive problems. However, just to be on the safe side, you should consult a dietician before pursuing a low-fodmap regimen.

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