Kamil Perry
Cheese is often deemed a “bad food” in the health and fitness world, but is it really? For runners, the answer is not so clear-cut. While cheese is a source of valuable nutrients like calcium, potassium, vitamin D, and protein, it is also high in fat and sodium, which can cause digestive issues and negatively impact performance if consumed in excess or immediately before a run. So, is cheese bad for runners? The verdict is that cheese can be enjoyed in moderation as part of a balanced diet, but runners should be mindful of potential allergies and the amount consumed to avoid any negative impacts on their health and performance.
| Characteristics | Values |
|---|---|
| Nutritional benefits | Cheese is a source of calcium, potassium, vitamin D, leucine, magnesium, protein, and fat. |
| Health benefits | Cheese may help protect against common running injuries, such as stress fractures, and improve muscle and enzyme function. It may also reduce the risk of heart disease. |
| Timing | Cheese should not be consumed immediately before a run as it can cause GI distress. It is best consumed after a run or as part of a balanced diet. |
| Intolerance | Runners with dairy intolerance should avoid cheese as it can cause digestive issues. |
| Type of cheese | Mould-ripened cheeses like Roquefort, Camembert, and Gorgonzola contain anti-bacterial and anti-cancer substances. Goat cheese is a lower-calorie option. |
| Vegan alternatives | Vegan cheese can be a good alternative for runners who do not consume dairy. |
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What You'll Learn
Cheese is a source of protein, vitamins and minerals
Cheese is often deemed a "bad food" due to its saturated fat content, which was once believed to raise cholesterol levels. However, recent studies have refuted this claim, showing that saturated fat does not negatively impact cholesterol levels and may even be beneficial for heart health. This shift in perspective highlights that cheese, when consumed in moderation, can be part of a healthy diet.
Cheese is a nutrient-rich food, providing essential proteins, vitamins, and minerals. It is an excellent source of calcium, which is crucial for bone health and protecting against stress fractures, a common injury for runners. Additionally, cheese contains magnesium, necessary for healthy muscle contractions and energy metabolism, further enhancing its value for runners.
The protein content in cheese varies depending on the type, with some cheeses offering higher protein-to-fat ratios. For example, goat cheese is known for its lower-calorie, higher-protein composition. Mozzarella cheese, with 18g of protein per 100g serving, can be a tasty addition to pasta or a salad, providing both flavour and nutritional benefits.
Cheese also offers vitamins and minerals that contribute to overall health. For instance, cheese provides vitamin D, which plays a role in bone health and blood pressure regulation. Certain mould-ripened cheeses, like Roquefort, Camembert, and Gorgonzola, contain anti-bacterial and potential anti-cancer substances not found in other varieties.
While cheese is a valuable source of nutrients, it should be consumed as part of a balanced diet. Runners should be cautious about eating cheese immediately before a run, as its high-fat content can slow digestion and cause GI distress during exercise. Additionally, dairy intolerance or allergies can cause digestive issues, so it is important to monitor how your body responds to cheese consumption.
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Cheese can cause digestive issues
Cheese is a rich source of nutrients, including calcium, potassium, vitamin D, magnesium, and protein. It also contains tyrosine, leucine, and fat. These nutrients are essential for bone health, muscle contractions, blood pressure regulation, energy metabolism, and protecting against common running injuries.
However, cheese can cause digestive issues for some people, especially runners who need to be mindful of their pre-run diet. Firstly, cheese is high in fat, and consuming excessive fat before a run can slow digestion and absorption, leading to a feeling of sluggishness and lethargy. This can also cause gastrointestinal (GI) distress during exercise, which may result in an unpleasant experience known as "runner's trots".
Secondly, dairy is a common allergen, and some people may be allergic to cheese without realizing it. Allergic reactions can manifest as inflammation and swelling in the digestive tract, congestion, skin reactions, or breathing difficulties. Eating cheese regularly, especially before a run, may therefore lead to stomach problems and other allergic symptoms without a clear link to the consumption of dairy.
Additionally, cheese is rich in sodium and can be high in saturated fat, which has been associated with inflammation and heart disease. For individuals who are dairy intolerant, cheese can further exacerbate digestive issues.
While cheese can offer nutritional benefits, runners should be cautious about consuming it in large quantities or immediately before a run to avoid potential digestive problems. It is advisable to test how your body responds to cheese, especially during exercise, and to ensure it is consumed as part of a balanced diet with a variety of other nutrient sources.
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Runners should avoid eating cheese before a run
While cheese is a good source of nutrition and can be beneficial to runners, it is advisable for runners to avoid eating cheese before a run. This is because cheese is rich in protein and fat, which can cause gastrointestinal distress during exercise. Specifically, the high-fat content in cheese can slow digestion and absorption, leading to feelings of sluggishness and lethargy. It may even result in digestive issues like runner's trots.
Cheese provides little carbohydrate, which is the primary fuel source for working muscles during endurance exercise. Therefore, consuming cheese before a run may not provide adequate energy for optimal performance. Instead, runners should focus on carbohydrate-rich foods to optimise their muscle fuel stores.
Additionally, dairy products like cheese are common allergens, and some individuals may be allergic without realising it. Symptoms of dairy allergy can include inflammation and swelling in the digestive tract, congestion, skin reactions, and breathing difficulties. Consuming cheese before a run may exacerbate these symptoms and negatively impact performance and overall well-being.
Furthermore, cheese tends to be high in sodium and saturated fat. Excessive sodium intake can lead to hydration issues, which is crucial for runners, especially during prolonged or intense exercise. While the link between saturated fat and negative health impacts has been debated, with some studies suggesting no direct connection, it is still advisable to consume cheese as part of a balanced diet, ensuring adequate fruit, vegetable, and exercise components.
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Mould-ripened cheeses may have anti-cancer properties
Cheese is a good source of nutrients for runners, including calcium, potassium, vitamin D, and magnesium. However, it is essential to consume it in moderation as part of a balanced diet. While cheese has been deemed unhealthy due to its saturated fat content, recent studies have refuted this claim, suggesting that saturated fat does not negatively impact cholesterol levels or heart health. Furthermore, mould-ripened cheeses, such as Roquefort, Camembert, and Gorgonzola, are believed to possess anti-cancer properties.
Research published in the Medical Hypotheses journal has suggested that mould-ripened cheeses contain anti-bacterial and anti-cancer substances not found in other varieties. These cheeses are thought to be a source of beneficial gut bacteria, although studies confirming this effect are limited.
Mould-ripened cheeses, such as those mentioned above, have unique characteristics and health benefits due to the specific moulds introduced during the ripening process. These moulds contribute to the distinct flavours, textures, and health properties of these cheeses.
The potential anti-cancer properties of mould-ripened cheeses are an intriguing aspect of their health benefits. While more research is needed to confirm these effects, the initial findings suggest that these cheeses may offer protection against certain types of cancer.
In conclusion, while cheese has received a bad reputation in the past, it can be a nutritious part of a runner's diet when consumed in moderation. Mould-ripened cheeses, in particular, may offer additional health benefits, including potential anti-cancer properties, making them an interesting and potentially beneficial addition to a runner's diet.
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Cheese is a good addition to a balanced diet
Cheese is a nutritious food, packed with calcium, potassium, vitamin D, and magnesium. It is also a source of protein and healthy fats. These nutrients are particularly beneficial for runners, as calcium helps to protect against stress fractures and osteoporosis, while magnesium supports muscle contractions and energy metabolism. Vitamin D is also important for bone health and blood pressure regulation.
Cheese has been unfairly maligned due to its saturated fat content, which was once believed to raise cholesterol levels and contribute to heart disease. However, recent studies have shown that saturated fat does not negatively impact cholesterol, and individuals who consume full-fat dairy are less likely to suffer from stroke. In fact, a study published in The American Journal of Clinical Nutrition supported the idea that the saturated fat found in cheese is not detrimental to heart health.
Cheese is also a good source of leucine, an amino acid that stimulates muscle protein synthesis, making it an excellent post-run snack. However, it should be noted that cheese is not a significant source of carbohydrates, so runners should be mindful of consuming it before a run, as it may cause GI distress. Additionally, those with dairy intolerances should be cautious, as cheese can cause digestive issues for some individuals.
For those who enjoy cheese, it can absolutely be part of a balanced diet. It is important to consume a variety of foods across the nutritional spectrum, and cheese can be paired with carbohydrate sources to create a well-rounded meal. Furthermore, there are many varieties of cheese to choose from, including vegan options for those who follow a dairy-free diet. Overall, cheese can be a delicious and nutritious addition to a runner's diet when consumed in moderation and paired with other nutritious foods.
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Frequently asked questions
Cheese is not bad for runners when consumed in moderation. Cheese is a source of nutrients like calcium, potassium, vitamin D, and magnesium, which are important for bone health, muscle contractions, blood pressure, and energy metabolism. However, runners should avoid eating cheese immediately before a run as it is high in fat and protein, which can cause gastrointestinal distress during exercise.
Cheese provides valuable nutrition for runners, including calcium, which helps protect against stress fractures and osteoporosis. It is also a source of protein, which is important for muscle recovery and repair. Additionally, some cheeses like Roquefort, Camembert, and Gorgonzola contain anti-bacterial and anti-cancer substances.
Cheese is high in fat and protein, so consuming it before a run can slow digestion and cause gastrointestinal distress. It is also high in sodium and saturated fat, which has been linked to inflammation and heart disease. Additionally, dairy is a common allergen, and some people may be allergic to cheese without realizing it, experiencing symptoms like congestion, skin reactions, or difficulty breathing.
There are a variety of cheeses that runners can enjoy as part of a balanced diet. Cheddar cheese is a good source of calcium and protein. Mozzarella cheese is a great addition to pasta and salads, providing protein and calories. Goat cheese is also a good option as it tends to be lower in calories and higher in protein. For those who don't consume dairy, there are also quality vegan cheese options available.
