Good Foods to Eat Before a Morning Run

Wondering what to eat before running?This form of exerciserequires a lot of energy and can be taxing on your body. Properly fueling your run can boost your performance, delay fatigue and reduce soreness. A balanced pre-run meal should be rich in protein and fast-digesting carbs for increased energy.

Read more:17 Reasons to Start Running

From high-protein pancakes and oatmeal to eggs, there are plenty of options for a healthy breakfast. However, just because something is "healthy" doesn't mean it's suitable for runners.

High-fiber foods, for example, are not the best choice before hitting the pavement because they may cause bowel movements, asPenn Medicinenotes. This is the last thing you want during a run.

The same goes for high-fat foods. According to theMayo Clinic, it's best toavoid fatty foods and caffeinefor three to six hours before a run to prevent diarrhea. If you have a sensitive stomach, steer clear of high-fiber, high-fat and gas-producing foods as they may causebloating, cramping and digestive distress.

Consider your goals too. Marathon training, for instance, requires a different nutritional approach than running for weight loss. In general, a pre-run meal or snack should bemoderate in protein and rich in carbs.

Carbohydrates are the body's main source of fuel. According to a May 2014 review published inSports Medicine, ingestingsmall amounts of carbsduring exercise lasting about one hour in duration may improve physical performance.

Researchersrecommend the consumption of approximately60 grams of carbs per hourfor exercise lasting anywhere between two and three hours. Ultra-marathon runners, on the other hand, need about90 grams of carbs per hourduring training.

If you don't feel comfortable eating during a run,fill up on carbsbefore hitting the pavement. A research paper published in the journalSports Medicinein November 2015 points out thathigh-glycemic index carbs, which are quickly absorbed into the bloodstream, are more effective at increasing muscle glycogen levels than complex carbs, such as those in brown rice or whole bread.

The latter are typically higher in fiber and have a lower glycemic index, so they take longer to digest. Ingesting 2.5 grams of simple carbs per kilogram of body weight about three hours before exercise can boost muscle glycogen stores by up to 15 percent.

Theglycemic index (GI)measures the impact of carbohydrate-containing foods on blood sugar levels. Carb-rich foods, such as white bread, white rice, cookies, grains and potatoes, have a higher glycemic index than cashews, beans, hummus and other foods with a lower carb content. Soybeans, for example, have a GI of 16. The GI of white bread, by contrast, is around 75.

Sure, this doesn't mean that you should binge on cookies and pretzels before a run.Choose whole and minimally processed foods, such as a handful of nuts, Greek yogurt with berries, oatmeal or a vegetable frittata. Remember to watch your fiber intake.

Knowing what to eat before running can be tricky. In addition to carbs, your pre-run meal should containmoderate amounts of lean protein. According to a review published in the journalNutrientsin April 2014, eating a high-protein meal before exercise may increase glycogen synthesis and support metabolic health. However, more research is needed to confirm these findings.

A research paper published in theJournal of the Academy of Nutrition and Dietetics2016年3月表明运动员的目标应该是佛r1.2 to 2 grams of protein per kilogram of body weight per day— and even higher amounts during periods of intense training or dieting. Ingesting about 3 grams of protein per body weight per day every three to five hours helps maximize muscle adaptation.

Read more:How to Calculate Protein RDA

Furthermore, this nutrient promotes muscle growth and repair while increasing fat burning due toits thermic effect. Compared to dietary fat and carbs, proteinrequires more energy to digest. In other words, you'll burn more calories to digest poultry, lean beef or eggs than potatoes or rice. Protein may also suppress appetite and increase satiety, as reported by a review published in theBritish Journal of Nutrition2012年8月。

If you want to lose weight by running, fill up on protein before exercise. Eat small amounts of carbs to get the energy needed for a challenging workout. In case you're wondering"Should I run on an empty stomach?"forget about it. Contrary to popular belief, training in a fasted state has a negligible impact on body weight and metabolism.

A review published in theJournal of Functional Morphology and Kinesiologyin November 2017 shows that overnight fasted exercise is unlikely to cause significant weight loss. After assessing five different studies, researchers concluded thattraining in a fasted state doesn't cause changes in lean and fat mass. On the contrary, eating before exercise may increase energy expenditure due to the thermic effect of food.

通过now, you should have a better understanding of what to eat before running.Protein and carbsshould come first on your list. However, your food choices will largely depend on your goals, preferences, workout duration, intensity and daily caloric needs. Use these pre-run breakfast ideas for inspiration:

• 适量全麦
• Scrambled egg whites with cottage cheese
• Bananas
• Energy bars
• 蛋白bars
• Greek yogurt with berries or sliced bananas
• Steamed potatoes with cottage cheese
• Homemade high-protein muffins, waffles or pancakes
• Pita bread with hummus
• Vegetable frittata
• Chicken on a whole-grain wrap

Smoothies and protein shakesare ideal on those days when you're not feeling hungry. Add a tablespoon of honey or dextrose to whey protein to increase your carb intake.

蛋白barsare a good choice too — just make sure you check the label. If the ingredient list starts with sugar, fructose, high-fructose corn syrup or hydrogenated oils, choose something else. A quality protein bar will have whey, soy, pea or hemp protein listed first on the label.

For faster recovery, sip onprotein shakes after a run. This can help reduce muscle soreness and speed up muscle repair. Plus, protein keeps you fuller longer, which may help reduce your food intake throughout the day.

Read more:8 Things to Consider When Choosing a Protein Powder and Our 5 Top Picks

Whole grains, such as oats, make a healthy choice for breakfast too. Don't go overboard, though. Most grains are rich in fiber and may cause digestive distress before exercise.

Remember todrink plenty of waterbefore, during and after running. When you exercise, you lose water through sweating. Even a 2 percent drop in hydration levels canaffect cognitive and physical performance. Fatigue, poor mental focus, reduced alertness, dizziness and headaches are all common side effects of dehydration.

蛋白奶昔和奶昔s are perfect before a morning run because they're easy to digest and keep you hydrated. Store-bought smoothies, though, are often high in sugar and may cause insulin spikes.Prepare them at homeand enjoy them fresh to reap the benefits.