If you run, you’ve probably experienced occasional digestive discomfort . At best, this annoying little side effect can limit your performance. At worst, it can become so intolerable that it forces you to abandon your run altogether. In severe cases, it can even present health risks. “Gastrointestinal problems are common, especially in endurance athletes, and often impair performance or subsequent recovery,” notes an analysis published in Sports Med . “Generally, studies suggest that 30–50% of athletes experience such complaints.”

No fun at all. Luckily, there are certain foods that can help mitigate the effect—and optimize your performance. Read on to find out exactly what you should be eating before you hit the road for max results.

Running and digestion

Here’s what’s going on t

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