Avoid digestive issues during runs by choosing familiar, easily digestible breakfasts over trendy 'healthy' meals, says dietitian Jeanne.
Breakfast choice affects running comfort
Choosing the right breakfast before a run is crucial to avoid digestive discomfort. According to Jeanne, a dietitian nutritionist, it is better to choose a familiar breakfast that is well tolerated rather than an unusual "healthy" meal. The goal is not to eat perfectly, but to run without digestive discomfort.Stick to familiar foods on race day
On the day of the event, the expert emphasizes a central rule: do not improvise. This advice is consistent with sports nutrition recommendations: before an endurance effort, the last real meal is often taken about 2 to 4 hours before departure, with foods rich in carbohydrates, low in fat and low in fiber if one is sensitive to them.Simple breakfast options for runners
Concretely, this can look like a very simple breakfast: white bread with honey or jam, well-ripened banana, apple sauce, possibly a yogurt if you know you digest it well. These are not necessarily the foods one spontaneously associates with the healthiest breakfast on a daily basis, but they have an advantage on the morning of a run: they are often easier to digest than very complete, very fibrous or very fatty options.Balanced nutrition before and after
The dietitian also gives a useful reference: aim for a lot of easily digestible carbohydrates, a moderate amount of proteins, and save the fattier or very fiber-rich foods for after the competition. This does not mean that fibers or fatty substances are "bad." They have their place in the diet, but they are better consumed after the competition.
