As times change, more and more people are starting to pay attention to their physical health. They set an alarm in the morning, put on their workout gear, and run a few laps in a nearby park to start a fresh and clear day. However, many people also have questions: should I eat before running in the morning?
Should I eat before running in the morning?
Health experts believe that running or exercising on an empty stomach is very harmful to the human body. Therefore, our normal exercise requires energy to sustain it, and we mainly get this energy from food. If you run on an empty stomach, the energy to sustain the exercise can only come from burning fat. This is one of the reasons why people often recommend exercising for weight loss.
In addition, exercising on an empty stomach can significantly increase the level of free fatty acids in the blood. If the level of free fatty acids becomes too high, it can become a "toxin" that damages the heart muscle. This "toxin" is often the cause of irregular heart rhythms and even sudden cardiac death. Morning exercise on an empty stomach is not advisable. It is recommended to eat until you are half full before exercising, and then have a small meal half an hour after your workout.
What should I eat before running?
2 hours before running
What to eat: 300-400 calories of food, which should include carbohydrates, protein, and healthy fats. What to avoid: High-fiber vegetables and high-fat foods.
1 hour before running
What to eat: A 150-calorie snack containing easily digestible carbohydrates and protein.
What to avoid: Hard-to-digest foods, spicy foods. For example, avoid pears, apples, and watermelon.
15-30 minutes before running
What to eat: Small-sized, easily digestible carbohydrates.
For example: Half a banana, half an apple, a few wafers, raisins.
What to avoid: Large portions of protein, large amounts of carbohydrates, large amounts of saturated fat, and high-fiber foods. For example, avoid pasta, cream, and cheese. So, everyone can choose their pre-run food based on their own situation. Just make sure not to eat too much, warm up properly before running, and you don't have to worry too much about it affecting your weight loss results from running.