How long after a morning run should you eat breakfast?

For the sake of physical health, many people choose to run in the morning, which can make themselves more energetic. And for those who want to lose weight and keep fit, running is also a good choice. However, running in the morning and eating breakfast is a problem. Some people will eat something before running, while others think they should eat after running. So, how long after a morning run should you wait to have breakfast?

Should I eat breakfast before a morning run?

Whether you should eat breakfast when running in the morning depends on when you run after breakfast. It is okay to do a morning jog half an hour after eating, otherwise you should choose to eat breakfast after the morning jog. The difference is not very big. Morning jogging on an empty stomach is better for weight loss.

Because food needs to go through the digestion stage after entering the stomach, if you go for a morning run immediately after eating breakfast, the blood in the whole body will be concentrated in the limbs, and the blood in the stomach will be almost zero. In this way, only the stomach wall and the food in the stomach will directly rub against each other, and then stomach pain symptoms will appear during the morning run. If this continues for a long time, it will cause gastritis or even gastric ulcers.

In order to lose weight and stay healthy, it is recommended to "run on an empty stomach" because your blood sugar level is lower and you are on an empty stomach after getting up in the morning. Exercising at this time will prevent the body from obtaining energy from food and instead convert body fat into energy. Therefore, exercising in the morning can make the body easy to burn fat.

If you eat breakfast after a morning run, you cannot be completely on an empty stomach. It is best to drink some boiled water or light salt water before a morning run. Running in the morning on an empty stomach may cause symptoms of dehydration. Morning jogging should be appropriate exercise, not excessive.

What to eat for breakfast on a morning run

banana

If you are a morning jogger, you will know the difficulty of running on an empty stomach. At this time, it has been more than ten hours since your last meal and your energy reserves are not high. Eating 100 to 300 calories of food can replenish your energy. Bananas contain fiber and protein, are easy to eat and digest, and professional athletes often eat them before and during games.

berry

After a strenuous workout like running, your legs may feel sore because your muscles are slightly torn from the exercise. That's why berries are a good choice for runners. In addition to being high in fiber, the vitamin C and potassium in berries like strawberries help the body repair itself.

Cauliflower

Cauliflower is rich in nutrients, including vitamin C, potassium, fiber, etc., which are key elements for athletes to maintain peak performance.

Low-fat yogurt

Exercises that require working against gravity, such as running, can improve bone density, but runners still need to get calcium through their diet. A cup of yogurt or sour cream contains one-third of the calcium the human body needs for a day, and is also rich in protein, which is very beneficial for muscle growth and recovery after exercise.

Lean beef

Beef is a high-quality source of protein and is extremely high in iron, an element that is especially important for runners because insufficient iron can lead to fatigue. If you're a vegetarian, beans, peas, leafy greens, and iron-fortified cereals are all good choices.