Properly fueling your body is key to successful running. Not only should you focus on eating the right types of foods pre-run, but you also must plan to re-fuel your body after your run.
Some runners mistakenly believe that the body needs food within 30 minutes after a run, but as explained in an article by KMW Training Centers, the 30 minute rule may not be all it’s cracked up to be.
While everyone raves about needing to eat in the magical window 30 minutes post-exercise, be advised that your body is ill equipped to handle food during that time. Digestion requires proper circulation to organs like the stomach, intestines, liver, gallbladder, and pancreas.
But during and for a short time after exercise, those organs are only receiving 2-3% of total blood flow. Eating under these conditions can cause digestive issues like gas, bloating, nausea, and constipation.
Instead of looking for food immediately after your workout, allow your heart rate to settle down a little and your digestion system to come back online. Instead of the 30 minute rule for eating, the one hour rule might be smarter and more beneficial.