4 Foods that make you run slower

All runners want to run faster and many do whatever it takes to get there. They use supplements, train in double shifts, create special playlists, etc. Despite this, they fail and in many things because of the consumption of inadequate food that affects performance and makes them run slower. 

Here’s a list of four foods / drinks you should avoid. 


 Burgers and French fries are fast foods that can be found in any country in the world. If you are a runner who wants to run fast and have good performance, you should eliminate them almost completely from your diet. They provide a lot of calories, fats of poor quality and very few nutrients that can be useful for a runner. 

 If you are a fan of them, indulging yourself from time to time should not affect you so much, but basing your diet on this type of food will ruin your health and performance.


 The effects of alcohol consumption on athletes is an issue that has been researched in several studies and we will use them to answer these doubts. 

In a Lang study, the effects of acute alcohol administration on the left ventricular contractility were examined by echocardiography and alcohol was found to have a significant depressant effect on the heart. 

Alcohol affects the use of energy substrates during physical activity. Thus, alcohol consumption has been shown to decrease glucose and amino acid use (Spolarics). Alcohol consumption induces hypoglycemia and decreases the occurrence of glucose in the plasma by the decrease of hepatic gluconeogenesis. 

Alcohol consumption reduces the capillary density of muscles so performance may be affected while running. 

In one study, we found a significant difference in the occurrence of injuries among drinking and non-drinking athletes. Thus, athletes who consume alcohol at least once a week have nearly twice the risk of injury compared to non-drinkers (O’Brien) 


Nuts are those foods that should be incorporated into the daily nutrition of those runners who want to perform to the maximum. Talking about nuts is a way of referring to almonds, nuts, chestnuts, etc., and in this article we will tell you the reasons why, if you are training for a marathon, you should eat them every day. 

In addition to being easy to carry (they are great to take to work) and extremely tasty, nuts are loaded with nutrients (they are nutritionally dense) and therefore can help us complement our daily diet when the training volume is very high. However, many runners are wrong and instead of consuming these fruits in their natural state, they use products packaged with sweet or salty variants. Coated in chocolate, or sugar coating, fried, or surrounded by salt. They can be very tasty, but their additives can affect performance and health. They can also cause stomach problems that ruin your workouts or runs (especially if you consume them before running). 


In recent years, protein bars have grown in importance within the world of sports supplementation and can now be obtained very easily. They present varied flavors, and although their name seem to indicate a high content of proteins, among its ingredients we usually find; 

– Glucose syrup; 

– Some kind of ingredient to give it a specific flavor. For example, chocolate bars usually have milk chocolate coating containing sugar, cocoa butter, whole milk powder, cocoa paste, whey , emulsifier: soy lecithin and natural vanilla flavor; 

– High-fructose corn syrup (HFCS); 

– A few ingredients with different functions within the industrial kitchen. 

Some problems with these bars you should know: 

– They do not only contain proteins, but also a high contribution of carbohydrates and fats. 

– A protein bar can give you between 300 and 450 calories. 

– If you read the ingredients of the most commercialized protein bars, you will realize that they are highly processed and it is often difficult to find those that include some ingredient in a state close to the natural (rarely find a walnut or whole almond for example). 

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