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Fiber for Runners: How Much You Need and When to Cut It
Runners should eat plenty of fiber across the day but cut back in the hours before hard runs and races. Research shows people who eat the most fiber have 15% to 30% lower rates of heart disease, stroke, type 2 diabetes and colorectal cancer, with the largest drop at 25 to 29 grams a day; Americans average just 17 grams, and only 5% reach the recommended intake. A coaching rule of thumb is to keep the meal 2 to 3 hours before a run under about 5 grams of fiber, and drop to 2 grams or less in the last hour.
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