When Should I Eat Fibers
BEFORE AND DURING THE RACE: NO!
High fiber foods like vegetables, grains and fruits are high in fiber. They need to be avoided before and during the race. They can cause gastrointestinal distress or diarrhea, which is not good for running, especially before and during the race. While those foods are good, healthy food choices for runners, they may cause digestive issues to those who consume them the night before or during the day of the race!
So, please, take care of it! NO vegetables, integral bread, integral biscuits or fruits with high fibers during the dinner or breakfast before your race. It can make all the difference.
In my opinion, the good option can be:
Refined carbs: White rice and plain bagels (ciabatta, pita bread) are good choices. They are easier on your stomach because the whole grain is already broken down. A plain bagel with some peanut butter (and a glass of water) would be a safe choice before a long run race.
Low-Fiber fruits and veggies: If you really want to eat fruits or vegetables before your race: tomatoes, zucchini, olives and grapefruit are all low in fiber.
DURING YOUR TRAINING DAY: YES!
The Institute of Medicine recommends a daily fiber intake of 38 grams for men and 25 grams for women, which may come from dietary fibers, both soluble or insoluble, or the addition of “functional fibers” to the diet.Why is fiber good? Because fiber plays an essential role in our heart, skin health, and may improve blood sugar control and weight management. Fiber gets the molecules of the fat inside our organism and helps it to eliminate the fat.Fiber helps lower cholesterol (especially “bad” cholesterol).Fiber promotes regular bowel movements, slows the digestion of fiber-containing foods which increases satiety and releases glucose into the bloodstream more slowly, which prevents spikes in insulin.
During our daily life and training it is not a problem to have fibers, but always respecting the right quantity !
Enjoy your training and race!