Nowadays, people are paying more and more attention to health and they believe that a good day can start with a morning run. Therefore, they would spend about half an hour for a morning run. However, there is a question that confuses them: should they eat breakfast before running in the morning? Today, we will explore this question.
Healthy individuals can skip breakfast before a morning run
Healthy individuals can skip breakfast before a morning run because the body can compensate for the low blood sugar by burning fat or liver glycogen. Therefore, running on an empty stomach can burn more fat and promote weight loss. However, running on an empty stomach does not mean not eating anything at all. It is recommended to drink a glass of water or diluted saltwater before the run to avoid dehydration.
Individuals with poor physical condition should eat a moderate breakfast
Individuals with weaker physical conditions, including those with high blood pressure, low blood sugar, middle-aged and elderly people, and those in a sub-healthy state, should eat some food before a morning run. This is because the liver glycogen levels in the morning are relatively low, and running on an empty stomach can easily lead to symptoms of low blood sugar, causing fatigue and dizziness. Running on an empty stomach can also increase the levels of free fatty acids in the blood, which can damage the heart muscles. Therefore, it is best for these individuals to eat some food before a morning run.
What to eat before a morning run
Water
It is recommended to drink 150ml of water before a morning run. This is because the body loses some water during the overnight metabolism, and water loss continues during the run. If individuals with high blood lipids and high blood pressure do not replenish enough water, the viscosity of their blood will increase as they sweat, which is not beneficial to their health.
Congee
Rice has a high starch content and is easily digested by the body after being cooked into congee. It is the most suitable food to eat before a morning run. Since congee contains a lot of water, it is recommended to reduce the amount of water intake before drinking the congee to avoid feeling bloated, which will not affect the subsequent exercise.
Bananas
Bananas have a higher calorie content and can quickly replenish energy for the body. They can effectively prevent fainting during exercise. They are also easy to digest. Therefore, it is recommended to eat one banana before a morning run.
What not to eat before a morning run
1. Eat less high-protein foods. The digestion of high-protein foods takes time. If you eat high-protein foods before a morning run, it will increase the burden on your stomach. Therefore, it is recommended to eat about 10 grams of high-protein foods before a morning run.
2. Eat less nuts, fruits, and vegetables. These foods contain a lot of fiber. Eating them before a morning run can cause stomach cramps or pain.
3. Eat less greasy foods. These foods have high fat content and calories. Eating them before a morning run will increase the burden on the body, and it is difficult to burn them during a single run. Therefore, it is best to eat less greasy foods.
4. Eat less dairy products. Do not drink milk before a morning run as it can cause stomach pain, and dairy products can slow down the absorption of carbohydrates.
