The rule to wait 3 hours before running is too generic; it is better to test your own digestive tolerance during training, as the type of food and individual habits matter far more than strict timing.

noli's read

Scientific research largely supports this personalized approach. A literature review conducted by researcher Asker Jeukendrup in *Sports Medicine* (2017) confirms the concept of "gut training," demonstrating that the digestive system adapts to nutrient absorption during exercise if one becomes accustomed to it regularly. Furthermore, work by de Oliveira and his team (2014, observational study) shows that meal composition (such as fiber or fat content) influences comfort far more than the time factor alone. The importance of individual routine in avoiding digestive discomfort on race day is therefore an established fact. The only nuance to add is that a very large meal will always require a minimum waiting time to prevent blood flow, mobilized by the muscles, from hindering digestion. The idea of prioritizing progressiveness and personalization is therefore excellent.

the sources

No named source held this one up — that absence is part of the verdict.