Should I eat before my morning run?

Getting up in the morning and jogging is a very good habit. It can help people develop regular work and rest habits. Regular exercise is good for physical and mental health. Especially for those who need to lose weight, if conditions permit, you can go out for a run in the morning. But there are many things to pay attention to when running in the morning, such as not running for too long, otherwise you will easily get tired. So should you eat before running in the morning?

Should I eat before my morning run?

As for whether to eat breakfast before morning jogging, it depends on when you go for a morning jog after breakfast. It is okay to go for a morning jog half an hour after breakfast. On the contrary, you should choose to eat breakfast after morning jogging. The difference between the two is not huge, but running in the morning on an empty stomach is slightly 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 better, it is recommended to "run on an empty stomach" because the blood sugar level is lower and the stomach is empty after getting up in the morning. Exercise 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.

Warm reminder: If you choose to eat breakfast after a morning run, of course this does not mean you are completely on an empty stomach. It is recommended that you drink a glass of boiled water or light salt water before your morning run, because running on an empty stomach can cause symptoms of dehydration. In addition, it is recommended to exercise moderately for morning jogging, avoid excessive exercise, and eat half an hour after exercising on an empty stomach.

Avoid running on an empty stomach in the morning

Exercising on an empty stomach will cause an increase in free fatty acids in the human blood. If the free fatty acids are too high, they will appear as "poisons" that damage the myocardium, leading to abnormal heart rhythms, exercise-induced hypoglycemia, and even sudden death.

However, don't eat too much before a morning run. Eating something before running is mainly to promote blood circulation and increase energy for running. Therefore, before morning jogging, you should eat some bananas, bread and other carbohydrates and drink some light salt water. On the one hand, it ensures an adequate supply of blood sugar; on the other hand, the decomposition of sugar can promote the burning of fat; furthermore, it can also prevent dehydration during morning runs.

How to eat breakfast properly before a morning run

If you choose to eat breakfast before a morning run, you only need to do two things: first, eat breakfast half an hour before a morning run; second, eat less of the following foods before a morning run.

1. Eat less high-protein foods

Although protein is an important fuel for the body and it provides enough power to maintain the body's normal metabolic function, protein usually needs to be digested slowly. If you go for a morning run after breakfast, it will put a great burden on your stomach. Therefore, before running, it is enough to consume about 10g of high-protein food.

2. Eat less nuts, fruits and vegetables

Although foods such as nuts, fruits, and vegetables are rich in nutrients, they are also rich in fiber, so it is best not to eat these foods before running, otherwise they may cause stomach cramps or stomach pain.

3. Eat less dairy products

Don't think that drinking a glass of milk before a morning run will make you more energetic. It won't add much energy, it will only give you a stomachache. What's more, dairy products consume energy and slow down the body's absorption of carbohydrates.

4. Eat less greasy food

Try to eat less donuts when you go for a morning run. This high-fat, high-calorie food will add more burden to the body, and it may be difficult to consume it in one morning run. So it is better not to eat them and you don't have to go for a morning run.

What to eat for breakfast after a morning run

If you choose to eat breakfast after a morning run, you must ensure three points: first, drink some boiled water or light salt water before the morning run to avoid dehydration; second, you need to rest for 15-30 minutes after the morning run before eating breakfast; third, the breakfast you eat afterwards should be nutritious and reasonable. It is generally recommended to choose light and nutritious foods, such as soy milk, eggs, steamed bread, fruits, etc.