A runner’s gastrointestinal preferences are as unique as their gait cycle; there is no “one size fits all” best practice. Another consideration is the type of workout being performed. A high-volume training run requires more calories than a hard interval session or a race. When running slowly, the amount of blood the body budgets for the digestive system is higher than during a track workout when the same oxygen-rich blood is diverted to muscle groups firing at maximal capacity.

Some athletes, most notably endurance runners, have the ability to consume solid, calorie-rich foods due to sustaining lower intensity output over a long period. Higher intensity efforts require quick doses of glycogen that can be rapidly absorbed, such as gels or carbohydrate-based liquid solutions.

Eating a bagel and banana before a marathon can improve overall performance, while the same consumption before a fast 5K could result in cramping, indigestion or nausea. The delivery mechanism of caloric intake should be carefully considered.

Fuel well,

Coach Tim