Should You Eat Breakfast Before Your Morning Run?
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- Опубликовано: 15 дек 2020
- Breakfast before run? Before a hard session? Before a race? Is this good? Should you be doing this? Or should you go out on an empty stomach? The Coach, Lindsey Parry, breaks it down for us in this video.
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Over more than 25 years of running, it is still a matter of chance whether I can eat before running without it going straight through. Safest for me not to eat anything, and to use coffee to get me started.
Right. Cramps kick in if you eat before a run, at least for me.
I eat a small amount before an early morning run, unless I ate a big dinner the night before. I usually drink a small glass of orange juice and/or a banana. Sometimes I have a homemade cookie with coffee too. This usually makes me feel great on my run.
My staple is a bowl of oats, a dessert spoon of honey, some Greek yoghurt with strawberries and a banana about 45 minutes before I run.
I run in the fasted state also. My typical weekend long run is 7-10 miles. I take a gel with me, and have it halfway if needed. I also take small water bottles with me. Race day is different. I eat breakfast 2.5 hours before.
I’ve only been running for 2 years, always run before any food or liquid intakes until recently. I am trialing with an egg well whisked in half a cup of very hot milk. I have had no issue so far. Half a banana is also good for me.
I only eat between 12:00 and 8:00 pm (IF), so my morning runs are fasted, also I don’t eat immediately after. Doesn’t seem to do any harm although I am 70 yrs old.
Thanks, sir.
Planning to do running by 5am and eat at 11am or 12, but I was hesitant if it might be bad for me.
16:8 IF
A bacon egg and cheese sandwich is my favorite pre-race meal. Everyone thinks I am nuts, but it settles my stomach. Otherwise my stomach gurgles and burns while running. And I definitely have to eat if I am going to have coffee before a run. Coffee on an empty stomach makes my stomach hurt real bad. Coffee helps in multiple other ways though, so food and coffee is the best for me. I also eat french fries at mile 18 during every marathon. I swear by it. Never really bonked or hit the wall in my life. I've had other problems but not that one.
Ha, that sound a bit quirky and I love it! :D Have you by chance found an unconventional cure for shin splints, too? 😅
Bagel 🥯 2 scrambled 🍳 coffee ☕ or 🫖 tea with honey.a slice of watermelon 🍉.all spread out a hour before my run. Gives the coffe or tea to work its magic.
I generally eat a banana and a toasted bagel with peanut butter. My early morning runs are usually around 20km minimum.
I alternate between 5AM (right before work) and 5PM (right after work) runs, depending on my mood and light/weather conditions, which means I'm either 11h or 23h fasted (OMAD). I can't imagine working out on anything but an empty stomach.
Also, what is the point of eating breakfast before a morning run? That food won't be turned into energy for several hours, so all it does for you is splash around in your stomach and cause discomfort.
I typically do not eat prior to a morning run because it is uncomfortable to have food on my stomach. I will take in plenty of fluids prior to the run. It makes no difference if it a short run or 13 miles or a HIIT.
I have Scrambled eggs (2 eggs) 2 pieces of toast and black coffee before any long run. 3 hours before.
My solution to this question is easy I don't like morning runs so I don't do them, I love running in the heat of the day. When I have to run early for a race or a group run on a weekend I get up at least 2 hours before a group run and 4 hours before race time.
I usually only eat a banana before a run and only an apple before a race. It has worked out well this far
Small bowl of oats with honey 45min-1hr before a run, even a real long one seems to work okay
I always eat breakfast before my run..depending on the distance..5 - 10kms I would eat a banana and teaspoon of peanut butter / 250ml shake made from my futurelife cereal with added peanut butter.
Longer distances I would have the same but a larger portion.
Eat Uncle Sam cereal with almond milk and almond butter. Also, have a cup of coffee. Wait for about an hour before running
I eat porridge with a scoop of protein about an hour before I go on my morning long run.
Up at 4am. Small coffee, wheat bread with peanut butter and banana slices. 5am head out for my run. Without, I have no chance of running longer than 5 miles.
Yes, you can. If you have breakfast one hour before you start running.
Organic Rolled oats with 2 eggs mixed in, some honey, 2-3hrs before.
It depends from one’s diet during the rest of the day
I use to eat dates before races, it actually helped. I haven't raced for years, I'm now starting running and trying a zero sugar diet and started to participate in local parkruns. It's tough but I want my body to perform without simple sugars, I also think its related to being 57.
Peanut butter foldover, or a bowl of cereal with almond milk and always coffee. 😊
I eat half a packet of Clif Bloks, generally the Ginger Ale version, about 30min before I run. That's about 100 calories.
I typically run in a fasted state, 6am Saturday morning is my long run days, I like to clear 12 miles or better with a increase a half a mile every following Saturday. Last week in my final three miles, I felt the muscle cramps, heavy legs and exhaustion. I will have to eat in order to go longer it seems.
I stop eating by midnight the night before. I stop drinking water approximately 2 hours prior. I'm completely empty when I do my physical training.
The perfect pre-run food are nice beautiful soft delicious dates with warm water and honey. Dates are a PERFECT pre workout food.
I think it all depends on if you are a sugar( carbohydrate) burner or fat burner ? I am running one year now , three time a week, 8 to 12k , i fast 16 to 18 hours a day, only break my fast after my runs usually afternoons! And at that time I am not hungry!! Because my body is burning fat for fuel!! Our body has sugar reserves around 1700 to 1800 calories, that is enough fuel for a regular day ! There is also IR( insulin resistance) that might be a factor if you need to eat before you run!
I only have coffee and water before I run. My normal run is between 12-15 miles. After I run and shower about after 30 minutes I then eat, usually 2 helpings of fruit and maybe an egg.
You run 12-15 miles then wait 30 minutes then only have fruit and ONE egg?! That's like 7g of protein only!
😂 have a half dozen eggs Glenn - treat yourself
I running in fasted state for morning runs and can manage without foods up to 30 km long run.
That sounds like suicide. Is it safe?😭
You aren't mentioning times... anyone can run slow af fasted.
@@siyavuyamvinjelwa57Ofcourse it's safe. People have food addiction. Your body adapts to use fat as the primary source of fuel once you become adapted. I run 70km weekly at 87kg bodyweight, all runs are fasted.
I used to do it but... I ate tons of carbs and fruits for dinner...unbalanced diet..
@@siyavuyamvinjelwa57after years of consistent training, its is yes
I have two fried eggs, two rashes of streaky bacon and two pieces of low carb toast with a good spattering of butter. Add to that a long black or two with no sugar. 15 minutes later, out the gate for 10-20km
Don't eat or drink anything, that's the better and safest way. But at night for preparation sip atleast enough water. Yes consume an amount of 1 liter slowly, don't gulp it in one go.
I have reflux so running or cycling earlier than 4 after meals is harmful to me. So I run or cycle in the morning on an totally empty stomach and experience no bad symptoms.
And ofc I make sure I eat a wholefood carb and vegan wholefood protein zero sugars within 25 minutes of 30-45 min endurance exertion.
Never drank coffee in my life and feel sorry for people who need caffeine.
In my opinion everybody is different, I can't do anything without breakfast , for me bowl if porridge with banana and blackberries and coffee is enough to keep me running for 10 k . Without breakfast I feel weak
I start my runs at 5am so dont feel like eating.
I have banana or a banana smoothie depending how much time before I run
I think you can do away with a banana. Most important thing is at least 6 hrs of sleep.
I can only have something liquid the morning of a race. For most runs, it upsets my stomach to have anything more than water in my system when I run in the morning.
Small bowl of porridge with honey before a long run. Nothing before a long run is not a great idea. Short run, probably get away with nothing.
I used to run an hour before breakfast and got along.
However, once I ate a little (egg or yogurt with some fruit) before running, I experienced noticeably shorter recovery time.
Now, I am only running without having eaten before every now and then.
if you ate something small before, did you also eat a little something after? I'm a bigger fan of eating something that's ratioed something like 2:2:1 Potein:Fat:Carbs after a run (I stay low carb as much as I "can").
@@ryanmiskin8925 Yes, after my run I do about 15min stretching which helps me to prevent muscle soreness, drink a good amount of water and then prepare myself a meal.
Warm meals: plant based protein (beans,lentils,chickpeas), eggs, vegetables (brokkoli, tomatoes etc) or some meat combined with full grain pasta, rice or some bread roll. The fat component may be avocado or cheese.
For a change, I also sometimes eat a cold meal after running: Usually that’s oatmeal (Müsli), combined with yoghurt and fruit (papaya, mango, dried blueberries).
PS: Doing ~15min or more exercise (run intervals, body weight etc.) before the day’s “biggest” meal helps me to lower/keep my weight without counting calories. There appears to be that time window when the body is most ready to absorb nutrients without excessively channeling calories into its fat reserves. Works like magic!
Strange consideration regarding race days. Race day is with HR 160+ and can't burn all from fat. Training in my case is HR 125 and up to 30k without any eating to train fat metabolism. Only for fast runs I would eat something before training.
What do you eat the night before?
I've been running for a month empty stomach and now I feel nauseated 😷 most of the time
I always eat before I run: one slice whole wheat toast, peanut butter with chia seeds. Two cups of coffee and water.
Those foods will just give you plenty of inflammation-issues. Sticking to carnivore-foods will get rid off inflammation. Although, I never eat before my runs (as protein and saturated animal fats keep me satiated for long).
How you prepare chia seeds?
Tried on a fasted stomach. It's a nightmare. Muscles and feet just hurt. I usually eat 2-3 bananas and it feels much, much better at the start. You exhaust those calories after first 2-3kms anyway.
Zone 1-2 runs in this state is perfectly fine.
Doing faster intervals in fasted state is totally not worth it - you gas out much, much quicker than when you are well fed.
I always eat before run
Just a swash of toothpaste and water for me before the run. 😅
I run with coffee & cream only. The only problem is I need to use thew bathroom halfway through my run.
I prefer to run without breakfast. Sometimes I feel I need food before running and than I mostly take a bandana with some breakfastcookie.
I dont eat on easy runs, but on treshold and long runs i eat honey and bread
run 18k few days away just have 3 dates before
The most I will do is a banana or an egg or two. But usually just a spoonful of peanut butter and honey will do for me. I
I don't eat anything in the morning before running, but I drink coffee and water
I crashed 20 minutes into a long slow run yesterday even though I ate a lot the evening before as well as a beetroot and banana smoothie the morning before my run. I did skip lunch the day before though and remember being quite hungry between breakfast and dinner, so wonder if that could have affected me.
You should be able to do a long slow run completely fasted. You might be running faster than you should be or you just need to practice running fasted more often.
I like to run on a fast, I run better for some reason.
For whatever reason I can only go running at night
I eat a grapefruit while drinking a cup or two of coffee. Within an hour, I'm ready to hit it.
I put something in the belly otherwise I can't concentrate on the run but the hunger pangs
how do you get muscle on your nose
how long before you run should you eat in the morning?
Depends on your stomach, what you're eating and intensity of the run
At least an hour but for some it is 2 hours
Have to try and see what works for you
Maybe start with a banana or porridge an hour before and see how you find it
Empty stomach. I’m fat adapted.
Aerobic exercise uses fat and oxygen, anaerobic uses glycogen. So the answer is depends if your going over your aerobic threshold.
Exactly. People like to make easy things more complicated
What about oatmeal before a run? Or is that too heavy? I run fasted but my performance has been sh*t. So I may have to eat before. My stats: low carb and IF. Run almost every day. Approx 45 miles weekly.
I run 3 times a week. One of my runs is on a Sunday morning about 11am. I have to have something to eat to fuel my body. I'm a lot more lethargic if I dont and my performance would be crap. I make it my business to get up at around 9am and have a nice bowl of oatmeal and berries which is about 1.5 to 2 hours before I go on my run. The reason for the 2 hour window is that it allows time for my breakfast to digest and it also allows time to clear my bowels as well which usually happens. Oatmeal is also a slow releasing carb, so the two hour window don't reduce its effect. I feel energetic throughout my run and I dont find my oatmeal a "heavy" meal at all because of this 2 hour window for my food to digest. I also use that 2 hour window to tip away with my water and hydrate. And just as a sidenote, as a 60 years old I find my joints and muscles need a bit more TLC in the mornings than on the evening runs where everything is loose from the days events. So I increase my dynamic warm up from 5 to 10 mins on the morning run and I might even do a 10 min walk before I run to losen up. I find this adds a little pep to my morning run than if I didn't do it.
Can I tell your conclusion from the photo?
I run without eating
There is no way I could function without breakfast. Before a run I'd have breakfast about 1/2 hours before a race, 4 weetabix. But I'd be needing a banana just before run as I'd be feeling hungry again. I'm 10.5st, 5'11".
I can run in the evening without having my tea. No food before running would kill me. Lol.
Are there benefits to doing some training runs in a fasted state?
Yes, fat fuelling adaptation
I miss the health perspective in this video. If taking that into consideration than the answer is a big NO, you should not eat before the morning run.
I take sugar n electrolyte half to one hour before
I just eat suger cubes before running.
Ridiculous recommendations - back in the 1950's.
Coffee really it's a stimulant it wouldn't agree Sorry.
I just eat suger cubes before running.