What and how much before the morning run should be eat? Can I run on an empty stomach? Coffee before the running? When to go with running if I get up early in the morning? These and many other questions are often asked by beginners in the running when they decide to try an early morning run.
First of all, it is important to note that if you are a runner who planned to participate in the race, then it is important to get used to get up and running in the morning. Almost as a rule, the race will start from 10:00 which can be a problem for those who are used to run after work and evening. Therefore it is important to get used the body to breakfast before training, and to go to the toilet in order not to have problems in training or race.
What to eat at 7:00 am and earlier?
The question is very good because the morning meal before running after getting up may yield better results in running and can cause digestive problems because you run after a meal.
It is important that the meal is not overflowing and difficult to digest, but it should still provide enough energy to run in order to avoid hypoglycemia or fatigue etc …
Typical meals before running in the morning
We are all different (how many times have we heard this phrase, but it’s true), and there is no single 100% correct recipe. What is important is that in any case you should try several varieties of meals before running:
- Run on an empty stomach – sometimes is good intentionally to go with an empty stomach for a run. As the stocks of carbohydrates from the previous day are in a greater extent used, running in the morning on an empty stomach will accelerate the moment in which the fats are used as the primary fuel. Training in the morning on an empty stomach should be a light footing to 45 minutes.
- Run with just a little bit “to fool the stomach” – if you just have a problem with your stomach, and you hear your stomach that begs for something, you can fool it with, for example, a piece of tonus bread with/no favorite spreads (jam, honey, peanut butter). You can eat integral biscuits, banana or something similar to get the feeling of satiety.
- After getting up and before running you can drink a glass of water, tea (with honey) or juice (for example freshly squeezed citrus)
- Coffee – It has a laxative effect, so when you first run “on a coffee” be sure to run close to your apartment.
The light energy before running (and can, before the race)
Freshly squeezed juice, light hydrocarbons
For wake up and go to the toilet
“Real” breakfast comes after training
The main breakfast, the usual with which you are starting the day, is recommended to eat at least 30 minutes after running. Everything is in option: eggs, smoothy, spreads, purées, sandwich, salad, pizza remained from yesterday 🙂
Porridge with berries – excellent energy
Eggs with vegetables, proteins and vitamins
Salad for breakfast with a piece of high quality bread from whole grains
There is no better feeling than in the summer when enter into house, make a healthy breakfast and go out to the terrace or garden and treat yourself. These are seriously perfect beginnings of the day.
If you eat a complete breakfast before running, then try to run at least one hour after it. There are also runners whose morning drive are: pie with meat, a liter of yoghurt and croissant with chocolate, so literally, there are no rules.
For the end – try it! The idea of running that we advocate is research and introduction. Research your body, mind, their borders. Introduce what you like and what not and how do your body gives you feedback on it. Enjoy a morning run!