For lighter, low-intensity training, a protein-based breakfast or even a fasted training session is fine. Straight out of bed If you prefer to get straight on the road with minimal fuss, try a small snack with quick-releasing energy, such as energy balls, fruit or a small flapjack. If you are really struggling to eat first thing, try increasing the carbohydrate portion of your evening meal the night before, as this will be stored in the muscles ready for your morning run.
For a low-intensity endurance session, you may plan to reduce the carbs in your breakfast as this can encourage the body to burn fat for fuel. In the hours before a run, try to limit the following foods as these are well-known causes of gastrointestinal distresses, such as diarrhoea and bowel upsets.
On the morning of a big race, how long before should I eat and what should I opt for? What you eat on the morning of your event should link into an overall fuelling strategy that you have developed during your training. Eat a meal hours before the start of the race, and include a range of foods depending on your taste. Now you know what to eat before your run, get the rest of your training nutrition right: What to eat during your run How to recover after your run.
James Collins is recognised as a leading Performance Nutritionist through his work with Olympic and professional sport. He has a private practice in Harley Street where he sees business executives, performing artists and clients from all walks of life.
He is the author of the new book The Energy Plan , which focuses on the key principles of fuelling for fitness. All health content on bbcgoodfood.
If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information. Subscriber club Reader offers More Good Food. Try to avoid meats with lots of fat as this might take a toll on your digestion and how you feel during a run. Combine this with about 8 ounces of an electrolyte drink or your energy drink.
Also take about mg of Vitamin C. The closer you are to your scheduled long run starting time, the more you will want to focus on liquid nutrition such as your energy drink or an electrolyte drink. Liquid nutrition is important for your long runs as it will provide energy faster to your body than solid foods. The problem with consuming solid foods in the hours before a long run is that they won't be stored in time to help fuel your long run but instead will weigh you down and send blood flow to your digestive system instead of recruiting everything to your cardiovascular system and your leg and core muscles to help you have a great long run.
If your long run is later in the day then try one of these breakfast ideas that you can prep ahead! And if you are looking for specifics for eating before a morning run look at the following: what to eat before running in the morning. What to eat before a Marathon. This shunting of blood away from your intestines also makes them more permeable and easily agitated 1.
Learn more on how to boost digestion with our Top 10 Tips to Improve Digestion. Before going on a morning long run, you want to top off your glycogen stores with easy-to-digest carbs combined with a little bit of protein, fat and fiber for sustained energy. What you eat depends upon how much time you have until you're heading out the door.
For a sunrise run you might just opt for a spoonful of nut butter with a hydrating drink. If you have an hour or two to digest, you'll definitely want to opt for more sustenance. Most importantly, use trial and error to figure out which option works best for you. Sweet potatoes We love including sweet potatoes in a pre-run breakfast. She likes topping hers with bananas for a potassium boost, and nuts and berries for a touch of protein, fat and fiber.
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