Here’s what foods it’s best to exclude for better training results.

Carbonated Drinks

What’s the harm: in the gasses themselves, which irritate the walls of the stomach, increase bloating and disrupt the gastrointestinal tract. The overall runner’s performance and results are still as unexpected as results that you get when you play online roulette, but we are sure that they are reduced.

Sweet soda causes protein glycation, where proteins react with sugar molecules and lose their properties. Fluid begins to escape faster, and blood vessels become thin and less elastic.

Sugar substitute E951, or aspartame, can cause headaches and insomnia, which prevents proper rest and recovery. Orthophosphoric acid leaches calcium, which can lead to osteoporosis, a bone disease. This increases the likelihood of fractures.

When it is better to give it up: on training days.

When you can drink it: a couple of times a month.

Caffeine

This ingredient is found in coffee, tea, chocolate, energy drinks, and Coca-Cola.

What’s the harm: Caffeine increases blood pressure and heart rate. For the runner, this product is more harmful than for the average person, because while running, the blood pressure and heart rate increase.

When it is better to give it up: on an empty stomach and in the afternoon.

When you can drink it: in the first half of the day or at least a couple of hours before training. It is unnecessary to refuse caffeine altogether. It increases activity and concentration and stimulates the release of adrenaline, which provokes the release of fatty acids. They become an additional source of energy. When running long distances such properties of caffeine can be useful.

Caffeine also releases calcium from muscle cells, which ensures more efficient muscle contraction. It is better to drink coffee with a small amount of cream or fat milk, which will slow down the absorption of caffeine.

Decaffeinated coffee can be drunk at any time.

Melon

What’s the harm: melon has a diuretic and laxative effect on the body. Since physical activity increases intestinal peristalsis, the body will empty faster.

When it is better to give up: on the day of the workout.

When you can eat it: On other days.

Bacon

What’s the harm: The classic version of bacon is made from pork with salt, sugar, and nitrates. About 40% of bacon is saturated fat, which increases “bad” cholesterol in the blood.

Regular consumption of bacon can lead to atherosclerosis, which is damage to the blood vessels.

When it is better to give it up: on the day of the workout.

When you can eat it: On other days.

Salt

What is the harm: salt causes thirst in large quantities, which leads to an increase in blood volume, strain on the heart and blood pressure. Running is already a sufficient load for the body, which will be difficult for it to cope with.

When it is better to give up: it is enough to limit consumption. Salt provides the electrical potential of the body, that is, the beating of the heart, the work of the cells.

When you can eat it: up to 5 grams per day without dosalivaniya, that is getting from the products. At marathons, it is desirable to consume an additional source of salt in isotonics.