Do you want breakfast for morning running?

I believe that many runners arrange their running time in the morning. The morning jog allows the runners not to stay up late, go to bed on time, hone their will, and develop the good habit of going to bed and getting up early. Secondly, they can wake up their sleeping bodies. Heaven is full of energy; three things can make physical strength better and become a proactive person in life.

However, it is not easy to persist in running in the morning. Because the morning time is relatively tight, runners need to overcome some difficulties and coordinate the relationship between running, diet, work and life. Among them, the order of running and eating is the runner. Most concerned.

Do you eat and then run? Should I eat after running? Or do you have no time to eat or drink after running? Today we will explore the various relationships between morning running and diet. After insisting on running in the morning, will you still eat breakfast?

01. Applicability of fasting running

I believe that most morning runners run on an empty stomach. After they wake up at breakfast, they simply drink a little water, do the necessary warm-ups, and start running. However, many people regard running before a meal as an empty stomach exercise. In fact, there is a fundamental difference between running before a meal and an empty stomach.

The definition of "fasting running": The interval between running and the last meal is more than 6 hours, after a whole night of digestion, the body's energy reserve is at the lowest, which is called a true fasting. Under normal circumstances, only running before breakfast is a true fasting exercise, while running before dinner and lunch is not an fasting exercise.

However, not all situations are suitable for fasting running. Generally, fasting running should not be too strong. Easy running and medium-intensity running are suitable. Running a marathon on an empty stomach is considered a dangerous behavior. In addition, fasting should not be too long. , The reference is 60 minutes. At the same time, if runners have symptoms of hypoglycemia, flustered, sweating, and trembling hands and feet, they must pay attention to supplementing sugar.

In fact, the main reason why everyone chooses to run on an empty stomach is to save time, but this does not mean that there is no need to eat after running, but that the order of meals is delayed. After exercise, runners still need to supplement in time.

02. Running on an empty stomach does not accelerate fat loss

One of the reasons why some runners insist on fasting for the purpose of losing weight is that they mistakenly believe that fasting can accelerate fat loss. They think that the body's energy supply is mainly provided by sugar and fat. If it is in an fasting state, there is not much sugar in the body. , So the proportion of fat for energy will increase, which can burn more fat.

Although this looks beautiful, the truth is not the case. Even when the human body is in an empty stomach state, the sugar reserves in the body are enough to support 2000 kcal of exercise consumption, which is equivalent to about 3 hours of high-intensity running, so in daily fasting During running, the fat energy supply ratio does not affect too much.

And even if it can last for so long, the body's sugar is indeed very small, mainly relying on fat for energy, but because the energy supply efficiency of fat is very low and not long-lasting, not only will the exercise effect be greatly reduced, but the body will also be extremely painful and painful. Fatigue, this is not worth the gain.

03. How long can I run in the morning after a meal?

If you plan to eat a good breakfast and then run a training below moderate intensity, then you must complete it at least 1 hour before running, so that you have time to digest the food in your stomach, so as to avoid gastrointestinal discomfort during running. Abdominal distension, abdominal pain and even nausea and vomiting occur.

The best diet before running is carbohydrate-based, because these are the easiest to digest in the stomach. It can be whole wheat toast + eggs, whole grains + fruit yogurt, or oatmeal + milk, fruits and nuts. Avoid eating these difficult-to-digest foods that are high in fiber and fat.

For some runners who have symptoms of low blood sugar, or those who did not eat much last night and are hungry after getting up, they can eat a small amount of carbohydrate food before running to ensure that the body can run smoothly. After the end, Other nutrients such as protein, fruits and vegetables can be supplemented.

04. Will you still have breakfast after the morning jog?

After running in the morning, some runners rush to work due to time constraints and simply tidy up. They don’t have time to replenish nutrition in time after the body consumes a lot of energy. What’s more, they still naively think it’s no big deal not to eat breakfast after running. Yes, it will accelerate weight loss.

In fact, skipping breakfast will not only have no effect on weight loss, but also make us fatter. At the same time, due to lack of nutrition in the body, it will not only make our state become very poor and get tired easily, but also affect metabolism, decrease immunity, and stomach and intestines. Dysfunction also accelerates the aging of the body, so after the morning run, we must have breakfast.

05、Conclusion

If you are a first-timer, weaker, and have symptoms of low blood sugar, it is best not to run in the morning on an empty stomach, at least to simply add energy before running.

If you have adapted to fasting morning running for a long time, you don't need to worry about the easy running and medium-intensity running of 10 kilometers. You don't need to add energy. If you exceed this range, it is best to add energy in the middle.