In the sea of resources about nutrition and running available both on the internet and on seemingly every group run, it can be hard to know where to start and whose advice to follow. Here’s the good news: when it comes to nutrition and hydration, there is no one “right answer.”

In this 3-part series I will offer some general guidelines, best practices and suggestions that will help you understand how and why proper nutrition and hydration can improve your running. My hope is to provide you the inspiration to go discover the answers for yourself. Find out what works best for you as an individual, so you can run faster and run further.

“Throughout my career as an Olympic athlete, I gained a wealth of nutritional knowledge that helped me run faster, run longer, and train harder. Later, as I studied for the CSCS, I learned the basic science behind my experience. ”

Running is a high-impact sport and is hard on the body - not only does running put a lot of stress on our joints, it jostles our stomach, including whatever’s in there. For some runners blessed with a stomach of iron, this is not an issue. For the rest of us, well we’d like to avoid cramps, bloating and the dreaded frantic search for a roadside portapotty. Here are some tips that could help you select a pre-race meal that won’t try to escape your stomach mid-run.

Food

In your pre-run meal remember these 3 words: Bland is Best. This is not the time for a big colourful plate of fruit and veggies, nor is it the time for a big skillet of bacon, eggs and hash browns. Foods that are high in fiber like fruit and vegetables, or high in fat like that big breakfast combo, slow the rate of digestion and will take a longer time to clear your stomach than for example a high-carb meal.

Your pre-race meal should ideally be something that you can digest quickly so that when it’s time to run, your stomach isn’t still full of food. In general, processed foods can be digested more quickly than fresh or minimally processed foods. The heat of cooking will break down fruit and vegetables, making them easier to digest than raw fruit and vegetable. A dense bread full of whole grains, nuts and seeds will take longer to digest than white bread because your body has to break down those ingredients, whereas the white bread is made with grains refined and processed in factories.

So bring on the white bread, plain bagels, oatmeal and crackers! One of my personal favorites? Pancakes with maple syrup. But be alert - even now I have just shared one of MY preferred pre-run meals (pancakes). What works for me won’t necessarily work for you.

Beverage

The smart compliment to your pre-race meal is (you guessed it) water. For an early morning run, think ahead and drink a big glass of water before bed the night before. Water helps aid digestion and of course is key for hydration (more on that in Part II and Part III). It is the nectar of life.

And what about the other nectar of life? Yes, coffee! Caffeine is a brain stimulant and the positive effects of caffeine on running performance have been well documented. If you don’t like coffee or if it upsets your stomach during a run, other sources are available, including caffeinated pills/tablets, chewing gums, energy drinks or gels. Because caffeine is well known to enhance performance in aerobic athletes it is worth trying out for yourself in training.

One caution in the beverage category worth mentioning involves “sugar alcohols.” What are sugar alcohols? These are carbs commonly used in diet and sugar-free beverages (and foods) to replace real sugar. They’re also common in gum and cough drops. Sugar alcohols are known to cause GI distress because they do not get fully absorbed in the gut, and some of the most common troublemakers are mannitol and sorbitol.

Fun fact: RunGum, my personal favourite pre-race caffeine hit, contains both sorbitol and mannitol! I tried it in practice and experienced no undesired side effects. I like the hit of caffeine without any coffee liquid sloshing around in my stomach. This is just another reminder on the importance of trial and error and finding what works for you. Try foods and beverages for yourself before races so you gain the confidence of knowing what your body will (and will not) tolerate.

For more specific information on any of these topics, or to dial in on your individual needs, I highly recommend consulting with a registered dietitian, sports nutritionist or qualified health professional.

Read Part II now: Nutrition & Hydration BASICS: During Your Run or Race

Nutrition & Hydration BASICS: Pre-Run (Part I)