12 Foods Runners Should Avoid for Better Performance
Skip these 12 foods to dodge GI issues and stay energized. Smart swaps to boost athletic performance and build a stronger runner's diet.
Written by Dr. Rohinipriyanka Pondugula
Reviewed by Dr. Shaik Abdul Kalam MD (Physician)
Last updated on 14th Jan, 2026
Introduction
What you eat can help you run farther, feel better, and recover faster. Just as important is what you avoid, especially right before a workout or race. Certain foods are more likely to cause stomach cramps, gas, reflux, or energy crashes that can derail your run. In this simple guide, we’ll cover 12 foods to avoid running so you can protect your gut, keep steady energy, and support overall athletic performance. Use these tips to fine-tune your runner's diet during training, not on race day.
Consult a Top General Physician
The 12 Foods Runners Should Avoid And What To Eat Instead?
1) Fried And Greasy Foods
Why limit: High-fat foods slow stomach emptying, which can cause heaviness, nausea, and cramps during a run. They’re also more likely to trigger reflux in some people.
Better options:
- Baked, grilled, or airfried proteins (chicken, tofu, fish)
- A small portion of avocado or olive oil for healthy fats, but not right before running
- Whole grains and lean protein for prerun meals
2) Big Bowls Of High Fiber Foods Right Before A Run
Why to limit: Fiber is great for health, but too much just before running can cause gas, bloating, and urgent bathroom
trips. Common culprits include bran cereal, large salads, lentils, and fiber-fortified bars.
Better options:
- 1–3 hours prerun: Low fiber carbs such as oatmeal made with water, a banana, white rice, or a plain bagel/toast with a little nut butter
- Save beans, lentils, big salads, and extra roughage foods for after your run or well ahead of time
3) Spicy Foods And Hot Sauces
Why to limit: Spicy meals can irritate the stomach and trigger heartburn, especially when you’re bouncing up and down
while running.
Better options:
- Mild seasonings like herbs, lemon, or a small amount of pepper
- Test your spice tolerance on easy training days, not before a key workout or race
4) Alcohol (Especially The Night Before)
Why to limit: Alcohol can dehydrate you, disrupt sleep, impair coordination, and irritate the stomach, all of which can undermine athletic performance.
Better options:
- Hydrating beverages like water, electrolyte drinks, or diluted fruit juice
- If you choose to drink, do so well away from training and in moderation, and rehydrate
5) Carbonated Drinks (Soda, Seltzer, Fizzy Preworkouts)
Why to limit: Bubbles add air to your digestive tract, which can cause bloating, gas, and discomfort while running.
Better options:
- Still water, flat sports drinks, or a homemade mix of water with a pinch of salt and a splash of juice
6) Sugar Alcohols And Some Artificial Sweeteners (Sorbitol, Xylitol, Mannitol)
Why to limit: Sugar alcohols are common in “sugar-free” gum, candies, and protein bars. They can draw water into the
gut and cause gas, cramping, or diarrhea in many people, especially during exercise.
Better options:
- Choose snacks with simple, recognizable ingredients
- If you’re sensitive, avoid sugar alcohols (look for vital endings on labels) before running
7) Supersugary Snacks And Desserts
Why to limit: Large amounts of added sugar can spike and then crash your blood sugar, leaving you feeling sluggish
mid-run. They can also upset your stomach if eaten right before an activity.
Better options:
- For prerun energy, choose low-fiber, easily digestible carbs: banana, applesauce pouch, small granola bar without sugar
alcohols, plain toast with honey - During long runs (over ~60–90 minutes), use tested sports gels/chews per instructions
8) Energy Drinks And Very High Caffeine Preworkouts
Why to limit: Many energy drinks combine high doses of caffeine with large amounts of sugar, which can cause jitters,
rapid heart rate, GI upset, and sleep problems. That combo is not ideal for a steady run.
Better options:
- If you use caffeine, try a moderate amount (like a small coffee or tea) that you’ve tested in training
- Choose low-sugar, appropriately dosed sports products designed for endurance
9) Excess Caffeine Or New Caffeine Sources You Haven’t Tested
Why to limit: While moderate caffeine can be performance-enhancing for some, too much, or trying something new on
race day, can cause anxiety, rapid heart rate, or diarrhea.
Better options:
- Find your personal “sweet spot” with small, timed doses in training
- Avoid adding new caffeinated products close to an important run
10) Dairy If You’re Lactose Intolerant Or Sensitive
Why limit: For those with lactose intolerance or dairy sensitivity, milk, ice cream, or some yogurts can cause gas,
cramping, and urgent bathroom trips when running.
Better options:
- Lactose-free milk, hard cheeses, or yogurt with live cultures (if tolerated)
- Plant-based milks and yogurts (soy, almond, oat) you’ve tested on easy days
11) Processed, Salty Meats (Bacon, Sausage, Hot Dogs, Some Deli Meats)
Why limit: These tend to be high in salt and saturated fat, which can leave you feeling heavy, thirsty, or bloated if eaten
before a run. Some people also experience reflux with fatty, processed meats.
Better options:
- Leaner proteins like turkey breast, chicken, eggs, tofu, or beans, timed away from your run if they’re higher in fiber
- Save heavier meats for post-run meals and pair with plenty of vegetables and whole grains
12) Gas-producing Cruciferous Vegetables Right Before Running (Broccoli, Cauliflower, Cabbage)
Why to limit: These nutrient-dense veggies can cause gas and bloating due to their fiber and certain carbohydrates that
ferment in the gut.
Better options:
- Have them after you run or several hours before
- Choose gentler prerun carbs like white rice, potatoes without skin, ripe bananas, or plain pasta
Timing tips to Personalize Your Runner's Diet
- Test, don’t guess: Everyone’s gut is different. Try new foods and timing strategies on easy training days.
- Prerun meals: Aim for a carb-focused, low-fibre, low-fat meal 2–3 hours before a run (for example, a turkey and jam
sandwich on white bread, oatmeal with banana and a drizzle of maple syrup, or rice with a small amount of lean protein). - Prerun snacks: 30–60 minutes before, choose quick carbs you tolerate well (a banana, toast with honey, a small granola bar without sugar alcohols).
- During long runs: For runs over ~60–90 minutes, consider 30–60 grams of carbohydrate per hour, using sports drinks, gels, or chews you’ve practiced with.
- Hydration: Start hydrated, sip to thirst during your run, and replace fluids after. Add electrolytes in heat or during long sessions.
- Race week: Avoid introducing brand-new foods or supplements. Stick with the plan you trained with.
Quick Checklist: Foods To Avoid Running
- High-fat, fried, or greasy meals
- Very high fiber foods immediately before running
- Spicy meals
- Alcohol (especially the night before)
- Carbonated drinks
- Sugar alcohols in “sugar-free” products
- Very sugary desserts right before running
- High caffeine energy drinks or untested preworkouts
- Excess caffeine (or new caffeine) prerace
- Dairy if you’re lactose intolerant
- Processed, salty meats prerun
- Gas-producing cruciferous vegetables right before running
Consult a Top General Physician
Consult a Top General Physician
Dr. Siri Nallapu
General Practitioner
5 Years • MBBS
Hyderabad
Apollo 24|7 Clinic, Hyderabad
Dr. Promise Jain
General Physician/ Internal Medicine Specialist
20 Years • MBBS, DNB Medicine, TDD, MNAMS, PGCDM, CCEBDM, CCMTD,PGDE Senior Consultant- Internal Medicine Head- Department of critical care Apollo Sage Hospital, Bhopal, MP Intensivist, Diabetes, Thyroid , Physician
Bhopal
Apollo Sage Hospitals, Bhopal
Dr. Pankaj Dubey
General Physician/ Internal Medicine Specialist
28 Years • MBBS,Dip.Card, MRCP., FJFICM
Ahmedabad
Apollo Hospitals Gandhinagar, Ahmedabad
Dr. Hariprasath J
General Physician/ Internal Medicine Specialist
19 Years • MD (Gen Med), FCCP, Dip (Diabetology, UK)
Chennai
Apollo First Med Hospitals P H Road, Chennai
(225+ Patients)
Dr. Tanmaya Kumar Sahu
General Physician/ Internal Medicine Specialist
12 Years • MBBS, MD ( Internal Medicine )
Bhubaneswar
Apollo Hospitals Old Sainik School Road, Bhubaneswar
(25+ Patients)
Consult a Top General Physician
Dr. Siri Nallapu
General Practitioner
5 Years • MBBS
Hyderabad
Apollo 24|7 Clinic, Hyderabad
Dr. Promise Jain
General Physician/ Internal Medicine Specialist
20 Years • MBBS, DNB Medicine, TDD, MNAMS, PGCDM, CCEBDM, CCMTD,PGDE Senior Consultant- Internal Medicine Head- Department of critical care Apollo Sage Hospital, Bhopal, MP Intensivist, Diabetes, Thyroid , Physician
Bhopal
Apollo Sage Hospitals, Bhopal
Dr. Pankaj Dubey
General Physician/ Internal Medicine Specialist
28 Years • MBBS,Dip.Card, MRCP., FJFICM
Ahmedabad
Apollo Hospitals Gandhinagar, Ahmedabad
Dr. Hariprasath J
General Physician/ Internal Medicine Specialist
19 Years • MD (Gen Med), FCCP, Dip (Diabetology, UK)
Chennai
Apollo First Med Hospitals P H Road, Chennai
(225+ Patients)
Dr. Tanmaya Kumar Sahu
General Physician/ Internal Medicine Specialist
12 Years • MBBS, MD ( Internal Medicine )
Bhubaneswar
Apollo Hospitals Old Sainik School Road, Bhubaneswar
(25+ Patients)
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Frequently Asked Questions
1. What should I eat before a run to avoid stomach issues?
- 2–3 hours before: a simple, balanced meal low in fiber and fat (for example, rice with chicken and a little soy sauce, oatmeal with banana, or a bagel with a small amount of peanut butter).
- 30–60 minutes before: a small, easily digested carb snack (banana, toast with honey, applesauce). Avoid sugar alcohols, heavy fat, and lots of fiber.
2. Is coffee good or bad for running performance?
Moderate caffeine can help some runners feel more alert and may improve endurance. But too much can cause jitters or GI upset. Test a small coffee or tea in training to see what works for you, and avoid adding new caffeine sources on race day.
3. How long should I wait after eating to run?
- A full meal: about 2–3 hours.
- A small snack: about 30–60 minutes.
- Everyone is different. Practice your timing during training to find your best window.
4. Do I need to cut out fiber completely?
No. Fiber is essential for long-term health. The key is timing. Keep high fiber foods (beans, large salads, bran cereals) away from the prerun window, and enjoy them after your workout or well in advance.
5. I’m lactose intolerant. Can I still have dairy as a runner?
Yes, if you choose options you tolerate, such as lactose-free milk, hard cheeses, or yogurt with live cultures. Plant-based alternatives can also work well. Test these on easy days first.