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However, your mid-run runs could also be caused by consuming caffeine, dairy, or fiber too soon before your session, as these foods can all speed things up. And, since, to help you get that PR, your muscles need their fair share of blood, it’s important to remember that exercise actually diverts some blood away from the intestines Ease the pain: To keep your long run from going down the toilet, stay hydrated. The American College of Sports Medicine recommends drinking 16 to 20 ounces of water at least four hours before you hit the road, and topping off with eight to 12 ounces about 15 minutes prior. If you’ll be out for longer than an hour, sip three to eight ounces of a sports beverage every 20 minutes. Play it safe by avoiding caffeine, dairy, and high-fiber foods within three hours of your long run. And if you can, use the bathroom before you hit the pavement. 6 Weight-Loss Strategies That Are Screwing With Your Poop Schedule You need some fat to burn fat, but high-fat weight-loss plans such as the ketogenic diet takes things to extremes with diets elyze that get roughly 80 percent of their calories from fat. However, high-fat foods—especially those rich in saturated fat—take a longer time for the stomach to process, and can lead to some indigestion, especially if eaten right before bed. In fact, GI issues are among the most common complaints in people following a keto diet, according to one Epilepsy Currents study . Ease the pain: If you choose to follow a high-fat diet, emphasize whole sources of fat over fried and processed foods.
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