Food and exercise are mutually reinforcing. To behave well, you must eat well, and if you want to return to normal, you need to be hydrated, hydrated and nutrient-rich foods. But the problem is that some foods are better than others in improving sports performance, especially in running. In fact, according to the results of a new study, members of #teamcardio are often prone to digestive problems. But the good news is that there are many foods that are beneficial to runners and can be stored before these irritating symptoms appear to combat these symptoms.

According to a research article published in the Journal of the International Society of Sports Nutrition, this new study comes from Anglia Ruskin University in the United Kingdom. The researchers recruited 16 "healthy, leisure runners" to participate in an experiment. According to the university’s official press release, volunteers were randomly assigned to eat a low or high FODMAP diet for a week.

Let's pause for a moment. You don't know anything about FODMAP? Don't sweat. For those who don’t know, the study’s press release explains that the FODMAP diet usually includes lactose foods (think dairy products), fructans (bread carbohydrates such as pasta and grains), and galactooligosaccharides (beans). Beans, beans), excessive fructose (found in fruits such as pears and vegetables such as asparagus) and polyols (a food additive). A low-FODMAP diet is usually prescribed for people with digestive health problems, such as irritable bowel syndrome (IBS), so don't be too sad if the word doesn't sound. The only reason I know what the FODMAP diet is is because I try to follow it to control my own IBS symptoms (spoiler: it's not easy).

Anyway, back to the research: in order to track their progress, the volunteers completed the survey at the beginning and end of the week. According to the findings of the researchers, 69% of people following a low FODMAP diet reported that they were able to run more frequently and performed better overall. The only downside is that a low FODMAP diet is very strict and it is difficult to manage unless you work closely with a dietitian or dietitian.

Natalie Rizzo, MS, RD is a registered dietitian in New York City and a nutrition partner of KIND. She told Elite Daily that the reason why runners sometimes struggle to find the best foods after training is due to this type of physical activity In this, blood is transferred from the intestine to the muscles. "If you eat a big meal shortly before strenuous exercise, the food is likely to be undigested in your stomach and cause discomfort," Rizzo explained. "If you eat high-fat foods before exercise, because they take a long time to digest, as well as sugar alcohols or high-fiber foods, will cause bloating and flatulence, the same thing will happen."

So for runners, what is the best food with or without FODMAP? If you like to step on the sidewalk, here are the products that experts recommend you to buy.

Rizzo told Elite Daily that if you are looking for a hearty pre-workout meal, then any form of oatmeal—a bowl, toast, or even the kind of ready-to-use bar introduced by KIND above—is yours. best choice. Go, because they “provide carbohydrates that allow you to motivate you when you run.” In addition, she added, a serving of oats can produce 5 grams of protein and 4 grams of fiber in just half a cup of oats-Rizzo said. Both types of protein help keep you energetic.

Berries are the perfect mini additive for any meal or snack. Sprinkle them on yogurt, oatmeal, oatmeal, smoothies or anything, and eat a small handful directly. According to Rizzo, berries can be a reliable source of pre-workout fuel, and they can be a delicious post-workout snack to help your body recover.

"I always recommend runners to store frozen berries in the refrigerator as fuel before exercise or recovery after exercise," she told me via email. "Before you exercise, berries provide carbohydrates to provide you with energy. They are rich in antioxidants and help resolve post-workout inflammation."

Although the carbohydrate load sounds great in theory, it is not always easy for your stomach. New York City registered dietitian Tracy Lockwood Beckerman told the Elite Daily that the chickpea pasta and rice Banza provide a lot of protein, and also provide a lot of protein fiber to keep you full. Keep your body moving.

"[Banza] will help you stay satisfied after your workouts, but more importantly, [it] will help you recover and repair the muscles you just put into use during running," she told Elite Daily.

If chickpeas are not your dish, Nora Minno, a registered dietitian, certified dietitian/nutritionist and Daily Burn personal trainer, says quinoa is another reliable alternative. "Quinoa is an excellent choice for runners because it has a low FODMAP content and a good source of carbohydrates. It is an excellent alternative to wheat-based carbohydrate foods," she told the Elite Daily, adding Potatoes and rice can also be good, low FODMAP carbohydrate sources.

Kermit the Frog once said that green is not easy. I don't know much about green, but I know the fact that eating green is not always easy. Nevertheless, according to Minno, green is important to every diet, especially the diet of runners.

"Vegetables, including leafy greens such as kale, spinach, and Swiss chard, are good sources of important vitamins and minerals for runners, such as vitamin A, vitamin C, and magnesium," she told the Elite Daily via email. Minno added that cucumbers are also great for your diet because they are an "important source of water" that can help alleviate the dehydration that runners often experience.

Beckman told the "Elite Daily" that a common digestive discomfort for runners is flatulence/abdominal bloating. She explained that in order to combat these symptoms, you need to look for a) easily digestible foods and b) foods that are low in FODMAPs, such as watermelons and bananas.

"You should eat watermelon after exercise to help reduce bloating. The potassium in watermelon may help regulate sodium content," Beckman explained. However, ripe bananas are a pre-workout snack that can keep you energetic throughout the training process. "In addition," Beckman added, "the more mature the banana, the easier it is to digest the starch."

Is there protein? The milkshakes are great, and the omelet has always been my personal favorite, but if you are looking for a high-fat, high-protein snack to replenish your energy after running, Siggi's Dairy’s Nutrition Communication Manager Jenna Amos says Elite Daily points out , Full-fat yogurt and drinkable yogurt can provide "good carbohydrate-protein ratio, plus fat to provide extra calories, and drinkable liquid."

"High-fat and high-protein foods help replenish calories lost during running, repair muscle tissue, and prevent fatigue," Amos explained, noting that full-fat yogurt and drinkable yogurt, in particular, "actually It’s probably better than plain yogurt because the extra carbohydrates help restore muscle glycogen consumed during running/training."