Runners need to fuel their bodies the right way in order to build endurance. The right diet prevents fatigue and replenishes the muscles. While there are foods that runners should include in their diet, there are also certain foods that they should avoid. We have come up with a list of foods to steer clear of if you plan to run longer-

Protein is an essential nutrient for runners. However, food with high protein content should be avoided right before the run. Protein-rich foods often do not have enough carbohydrates, which help maintain the glycogen level in the liver. Consume protein-rich foods at least an hour or two before running.

Runners should also avoid foods with high-fat content. The body takes time in digesting the food, which requires energy. Foods such as red meat and cheese should be avoided before the run. For instant energy, opt for easy-to-digest foods like bananas and oatmeal.

Try to keep away from drinks such as milk, coffee and tea before a long run. Milk slows down the absorption of carbohydrates in the body, which can deplete energy. Caffeine creates an urgency to urinate, which can be troublesome during a long run. In fact, try to avoid all kinds of dairy products, as they are difficult to digest.

Stay clear  of spicy food as well. While spicy foods help boost metabolism, they can cause heartburns and gastrointestinal distress. As an avid runner, you should avoid alcohol which causes dehydration. Refrain from artificial sweeteners which increase sugar cravings and weight. Steer clear of frozen meals since there is a chance of them containing high amounts of sodium and fat, which is not an excellent choice for the body.

A runner should focus on maintaining the glycogen levels before the run. The body needs to be prepared for an intense workout. So, it is important to choose the right diet at the right time. For a long and invigorating run, a runner must plan his/her intake.