1. Large amounts of protein
Foods like tuna, pork ham, sausages, meat, etc., will cause digestion to be much slower, which is not the case with carbohydrates, and will likely spend longer than expected in your stomach, so heaviness and reflux can arrive unexpectedly in the middle of a race.
2. Foods rich in fiber
Granola, fiber-rich breads, bran, wheat bran, among others, will undoubtedly cause slow digestion, which could lead to the urge to defecate or flatulence during the race.
3. Foods that have a high level of fat
Peanut butter, mayonnaise, chocolate, nuts, butters—reflux and heaviness can severely affect you during a run.
4. Flatulent foods
Watermelon, cauliflower, sweeteners, grains, fiber, melon, among others of the same style.
5. Unknown foods
If there's a specific food you're not entirely familiar with, it's best not to try it, especially before a run; this isn't the time to experiment, and the surprises might not be entirely pleasant.
6. Water shortly before the start of the race
The metabolism, specifically for water, lasts two hours; if you drink too much liquid, there's a high risk of feeling the urge to urinate in the middle of a race. If you drink it, for example, 15 minutes beforehand, your body can use it to replace what you've lost during the half-hour of the race.
7. No to energy drinks before the race
If you're insulin-sensitive and prone to reactive hypoglycemia (you may not be aware of this), these carbohydrate drinks, which have a high glycemic index (glucose), can cause a feeling of faintness or even a lack of energy very soon after the start of the race. This may be an acceptable option after the race.
