5 Foods And Drinks Runners Should Avoid

Running Nutrition

5 Foods And Drinks Runners Should Avoid

Which foods and drinks are an absolute no-no for runners and should ideally be avoided?


Which foods and drinks are an absolute no-no for runners and should ideally be avoided?


Okay, so we can’t be perfect all the time and a little treat as a reward every now and then should always be possible, but here are the 5 foods and drinks that I think every runner should avoid.


Chips or fries

Ask yourself what are you eating these for? There are plenty of other (much better) forms of carbohydrates that you can eat. Not to mention the fact they are going to be fried and full of fat. The better options would be potatoes (in non-chip form), pasta, bread, and if you want that chip or fry feeling, then go with sweet potato fries, which are baked! They are much healthier.


Fizzy drinks

These are just not going to hydrate you (although they might taste nice). It is just a rapid sugar boost that isn't going to help your running and will inevitably lead to a sugar crash. The amount of sugar in just one of these drinks can equal the amount of sugar in a whole meal. So it is best to steer clear of them and get on the Gatorade instead.



Limiting your caffeine intake can be a good idea, even if it is just by one less cup per day. This is mainly due to the dehydrating effects that caffeine can have. There is some research to suggest that caffeine can improve performance and recovery, so that is why I would suggest that you limit your intake and not cut it out completely. But do make sure you hydrate during the day too!



I think this one is self-explanatory. The effects of alcohol will last in the body for up to 72 hours, and I'm sure you are going to run at least once during that time! You might also decide after a few drinks to indulge in a kebab, cheeseburger, or other unhealthy fast food option, and you just don't need that in your diet!


Full fat milk or yogurt

When there are lower fat products available on the market that taste (almost) the same, there really is no reason to have the full fat versions. Skimmed or even semi-skimmed milk are much better for you because they contain less sugar and less fat. You could even try almond milk, or if you're feeling really brave, try out soya milk. I also recently tried avocado oil. The avocado oil tastes really good when you dip bread into it, and it is a good alternative to olive oil.