Sophia Mitchell
Whether to run before or after breakfast is a question many runners ask. Running in the morning is a great way to create a positive routine, but it can be challenging to find time to exercise and eat. Running before breakfast can shift what your body uses for fuel, as your body will resort to fat stores to help you through your morning jog. Studies show that people who work out on an empty stomach burn more fat than those who have eaten. However, if you're looking for speed, you might need a pre-run snack, and it's important to consider your running goals when thinking about pre-run eating. If you can, it's best to eat a small breakfast a couple of hours before your run and then eat a proper meal after.
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What You'll Learn
Running on an empty stomach burns more fat
Sports scientists at Nottingham Trent University found that participants who exercised in the evening after a seven-hour fast burned about 70% more fat than those who exercised two hours after eating. While the participants who exercised on an empty stomach burned more fat, they also showed lower motivation to exercise and enjoyed it less.
Running on an empty stomach may not be safe for everyone. For instance, people with type 1 or type 2 diabetes may experience low blood sugar (hypoglycemia) if they run without eating first. Additionally, running without eating beforehand may hinder your fitness goals, as you may not have the energy to complete a long-distance or high-intensity run.
If you decide to run on an empty stomach, stick to light to moderate running. Take a break if you start to feel lightheaded. If you are running a long distance or doing a high-intensity run, it is wise to eat something beforehand. Choose a light snack focused on healthy carbs, such as a banana, a glass of soy milk, or a small fig bar. Eat your snack one to three hours before running to give your body the fuel it needs to perform efficiently.
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Eating before a run may impair performance
However, the decision to eat before or after a run depends on individual preferences and requirements. Some people may feel lightheaded and sluggish if they run on an empty stomach, especially if they have not eaten since the previous night. In such cases, it is recommended to eat a small, low-calorie breakfast or a pre-run snack such as a banana, a bagel, or a sports drink to provide a quick energy boost. Caffeinated beverages like espresso or tea can also provide energy and improve endurance when consumed about an hour before a run.
It is important to note that the body's fuel source changes when running before breakfast. The body resorts to fat stores for energy during low-intensity cardio sessions like morning jogs. However, if speed or high-intensity intervals are the goal, consuming a pre-run snack or breakfast may be necessary to provide the body with the required glycogen or carbohydrate boost.
Additionally, the distance and intensity of the run, as well as overall health and goals, play a role in determining whether to eat before or after a run. For longer runs or high-intensity exercises, it may be beneficial to consume carbohydrates before and during the run to maintain energy levels.
Ultimately, the decision to eat before or after a run is a personal choice, and it is essential to listen to your body and tailor your routine accordingly.
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Eating after a run helps muscle recovery
Eating after a run is just as important as eating before a run. The purpose of a post-run meal is to replace the lost nutrients and provide the necessary building blocks for muscle recovery. It is important to consume what your body needs to start the repair and adaptation process post-training. This process is called the "golden window", and it is ideally within 30 minutes of your run. This is because your body is at its most receptive during this time and needs nutrients to kickstart the growth and repair process.
The post-run meal should contain adequate protein, as well as plenty of carbohydrates to replenish glycogen levels, which are your body's storage form of carbohydrates. A higher protein intake provides the building blocks (amino acids) for ongoing muscle growth and repair. A 20g protein intake is the magic number to kickstart the recovery process, with slightly more for bigger athletes and less for those with a smaller body frame.
The type of food you eat after a run also depends on your fitness goals. If you are looking to lose weight, it is important to match your fuel intake to your training volume. This means eating more carbohydrates on days with harder training sessions and focusing on lean protein and healthy fats on recovery days.
If you are running for about two hours or more, it is recommended to bring some carbohydrates (sports drink and/or Clif bloks) to eat halfway through. After returning, a skim chocolate milk is a good recovery drink with a good mix of protein and carbohydrates.
In the end, it is important to remember that everyone is different, and you should tailor your fitness timing to what works best for you.
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Caffeine can improve endurance and alertness
Caffeine has been shown to improve endurance and alertness, which can be beneficial for runners. Research suggests that caffeine and caffeinated coffee produce similar benefits for endurance exercise performance. Caffeine may improve muscle performance by activating the central nervous system, increasing thermogenesis, and sparing muscle carb stores.
Studies have found that consuming caffeine in moderate doses of 1.4 to 2.7 mg per pound (3 to 6 mg per kg) of body weight can improve endurance. The International Society of Sports Nutrition (ISSN) recommends a caffeine intake of 3 to 6 mg/kg body mass to enhance exercise performance. Lower doses of caffeine, such as 200 mg, have also been found to improve cognitive processes associated with exercise, including vigilance, alertness, and mood.
The timing of caffeine consumption is important, with most people opting for caffeine ingestion about 60 minutes pre-exercise. Caffeinated chewing gums may require a shorter waiting time, with one study showing improvements in performance when consumed 10 minutes before exercise. For runners, consuming caffeine before a morning run can provide energy and improve endurance. However, it is important to note that individual differences exist, and some people may prefer to run on an empty stomach or have a small snack before running.
Additionally, genetic variations may influence how caffeine improves endurance performance. In one study, male athletes who consumed 0.9 or 1.8 mg of caffeine per pound (2 or 4 mg per kg) of body weight experienced improved endurance performance, with those having a specific genetic variation showing significantly greater improvements.
In summary, caffeine can be a useful tool for improving endurance and alertness in runners, but it is important to find the right timing and dosage that works for the individual.
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Running before breakfast may assist with weight loss
However, it is important to note that everyone's digestive process is distinct, and some people may feel lightheaded or sluggish if they run on an empty stomach. If you are running for longer than 90 minutes, it is recommended to bring some form of carbohydrates with you, such as a sports drink or Clif bloks, to consume halfway through your run. Additionally, it is important to consume breakfast soon after your morning exercise to replenish your body's glycogen stores. Eating a proper amount of carbohydrates and protein after running stimulates muscle protein synthesis, improves recovery, and enhances performance during your next workout.
If you are looking for speed, you might need a pre-run snack. Carbohydrates can help you reach your target faster than running on an empty stomach. A banana, a bagel, or some caffeine before your run can give you a power boost. If you are running for a shorter duration, such as 5 or 6 km, a small banana or an energy ball will boost your system and provide just enough fuel for your workout, especially if you have eaten a carbohydrate-rich meal the night before.
Ultimately, the choice of whether to run before or after breakfast depends on individual preferences, the distance and intensity of the run, and overall health and goals. Some people prefer to run on an empty stomach, while others need to eat something before their run to avoid feeling lightheaded.
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Frequently asked questions
There is no one-size-fits-all answer to this question. Some people prefer to run on an empty stomach, while others need to eat something before hitting the pavement. If you're running for less than an hour, you should be fine running before breakfast. However, if you're planning a long or intense run, you might need to top up your glycogen levels with a banana or bagel beforehand.
Running before breakfast can help with weight loss as your body will burn more fat. It can also free up your evenings, giving you more time to relax and unwind. Running in the morning can also improve your sleep, workout consistency, and lower blood pressure.
Running after breakfast ensures you have enough fuel for your run, which can be important if you're planning a long or intense session. Eating a proper amount of carbs and protein after running is also essential for muscle protein synthesis, improving recovery, and enhancing performance during your next workout.
If you do choose to eat before your run, it's best to keep it small and simple. A banana, a glass of soy milk, or a small fig bar can give you enough energy without upsetting your stomach. Caffeinated beverages like espresso or tea can also provide energy and improve endurance when consumed about an hour before your run.
