What should I eat before an early morning run

courtneytrisha
courtneytrisha Posts: 32 Member
in Fitness and Exercise
I'm not sure if I should post this here or under food and nutrition, so I'll probably post it in both places. Anyways, I love outdoor running, but I usually do it in the afternoon or night, after I've been eating all day. But I wanna wake up early tomorrow morning and go for a morning run. I don't want to eat a full meal first, but I don't want to go on an empty stomach, I want to eat something light. I'm thinking just an apple. Will this fuel me enough for a half hour run? How long after eating an apple should I wait to run? Would drinking water just before my run give me cramps, or will it give me energy? Sorry for the silly question, thanks for your help!
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Replies

  • johnglenn1973
    johnglenn1973 Posts: 274
    Personally, I don't eat anything and just a sip of water before I do. Is there a reason why you don't want to go on an empty stomach?
  • soysauce6626
    soysauce6626 Posts: 118 Member
    Try something light like rice cakes or a banana. Try to stay away from high fiber foods which tends to fill people up.
  • courtneytrisha
    courtneytrisha Posts: 32 Member
    I used to go to the gym all the time in the morning on an empty stomach and I felt like I had just no energy at all
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    That's one of those things unique to the individual. In other words... you'll have to find out for yourself what's best for you.

    I know. Very helpful. :laugh: But true. I know some people who can only run on an empty stomach, and I hate running on empty. Heck... I could probably run WHILE eating and not have any problems.
  • angiecampbell37
    angiecampbell37 Posts: 5 Member
    I agree, it all depends on each person. I sometimes do a half scoop of protein, with water and ice. Or half a banana and a few almons. My experience to not have peanut or any other nut butters before a run. Weighs me down!
  • Legs_McGee
    Legs_McGee Posts: 845 Member
    I wouldn't think you'd need anything for a half hour run, but if so - maybe just a banana or a protein bar.
  • inside_lap
    inside_lap Posts: 728 Member
    I run on empty and eat later. But that's just me :)
  • CJ_Holmes
    CJ_Holmes Posts: 759 Member
    I like coffee with milk, half a banana or some yogurt. I feel crappy with nothing.
  • Babygi6003
    Babygi6003 Posts: 356 Member
    I usually eat a piece of toast with peanut butter
  • SarahRea32
    SarahRea32 Posts: 167 Member
    I find I run better on an empty stomach, but a banana 1/2-1 h before works ok too any more than that and I feel like I will throw up. For half an hour run you should be fine on nothing, especially if you have eaten carbs in your dinner the night before :)
  • CLFrancois
    CLFrancois Posts: 472 Member
    Something compact, dried fruit/banana/nuts.
    I cannot find enough energy for a morning run without eating something. But I don't run well with a big ol' blobby gut either.
    Small food, high calorie.
    I love whole wheat/grain fig bars (Nature's Bakery).
  • SiempreBella
    SiempreBella Posts: 125 Member
    I just drink some green tea. Other than than I pretty much don't eat before a work out or I end up regretting it.
  • RunnerElizabeth
    RunnerElizabeth Posts: 1,091 Member
    For half an hour I'd just have a cup of coffee. When I do 1-3 hours I do a coffee green smoothie with a little hemp in it, I don't believe in protein powder.
  • MizzDoc
    MizzDoc Posts: 493 Member
    I struggle with this. I like to run on an empty stomach, but often want something to give me a lil fuel. I now stick with applesauce, around 4 oz, and about 1/2 glass of water.

    This article might be of help: http://www.fitsugar.com/What-Eat-Before-Run-24108225,
  • courtneytrisha
    courtneytrisha Posts: 32 Member
    Thanks so much for everyones input!!!! I'm starting to think I might just have a tiny shot of espresso and maybe some applesauce or a bit of yogurt!
  • CJ_Holmes
    CJ_Holmes Posts: 759 Member
    Thanks so much for everyones input!!!! I'm starting to think I might just have a tiny shot of espresso and maybe some applesauce or a bit of yogurt!

    I'd do the yogurt or some milk/cream if you have espresso. It may be just me, but black coffee with no dairy would give me a pretty acidic upset stomach on a run. Enjoy the lovely morning!
  • kcragg
    kcragg Posts: 239 Member
    I run on empty first thing in a morning, i just have a milky coffee before I go. I did have a fruit yoghurt once but nearly lost it half way through my run - not pleasant!

    Enjoy your morning runs, the best time of day IMO :)
  • 55in13
    55in13 Posts: 1,091 Member
    You are probably getting tired of the "empty stomach" crowd, but that is usually what I do also, especially for under an hour. One thing I have started doing is peeling and sectioning a clementine and putting the sections in an open sandwich bag in a loose pocket (all my running shorts have loose pockets now :happy: ) so it won't get crushed. Then I can grab a section or two every couple of miles.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    Generally, for morning runs of 10km or less I'll just have a cup of coffee and head out the door. If you're eating a reasonably balanced diet your stored glycogen should see you through a half hour run easily (and the more you run the better your body gets at storing glycogen).

    If you feel the need for a little something keep it light (a banana, some yogurt) ; many people find running with food in their stomachs uncomfortable. It comes down to trial and error to find what works for you.
  • celtbell3
    celtbell3 Posts: 738 Member
    Prior to my injury, I only drank a little bit of water before my morning run. Depends on 'how early' in the morning I guess but for me if I was eating anything before a run, it always cramped by stride. Pun intended. Nowadays if I don't do yoga in the morning, I cycle and before cycling I will usually have an apple.
  • 99cherrypie99
    99cherrypie99 Posts: 205 Member
    I can't eat anything before I run - did my 16 miler on Sunday with only a cup of coffee. The afterwards I FEAST!!

    Jen

    jenhudsonmosher.blogspot.com
  • Lone_Wolf70
    Lone_Wolf70 Posts: 2,820 Member
    i wouldnt eat anything. THeres alot of good info on how Fasting Cardio really is more effective.
  • ShannonMpls
    ShannonMpls Posts: 1,936 Member
    I run on empty and eat later. But that's just me :)

    This. Especially for a run lasting 30 minutes.

    If you were going on a longer run, something exceeding an hour, I think some kind of pre-run fuel would be more important. Even for those longer runs I often just have coffee before I go.
  • sprintto50
    sprintto50 Posts: 410 Member
    Personally, I don't eat before I run, but I used to drink a small glass of milk before I ran.
  • mlb929
    mlb929 Posts: 1,974 Member
    The book Racing Weight answers a lot of reasons why to run on an empty stomach or with food. I'm an empty stomach runner and early AM runner. I just don't have it in me to eat that early when I'm headed out the door and trying to get my run in before having to get to work. So I get up at 5 - am out the door by 515, it would never work for me to eat. I've done up to 20 mile runs on empty stomachs, only taking in carbs at mile 12 or so. There was a great article in Biking magazine about how it was all what you trained your body to expect, very interesting. I put Ultima in my water and go. Sometimes, I may eat a few espresso beans, or maybe a spoonful of Honey if I really think that I'm in need of an extra kick, but for the most part, I'm not an eater when I run.

    Especially with a 30 minute run, you may find your weight loss or fat loss more successful by not eating before you go and taking in protein when you get back, greek yogurt is one of my favorite after run foods.
  • LuizH
    LuizH Posts: 211 Member
    I do most of my running early in the morning. I always have a coffee before I go out, but rarely anything to eat for runs of 60-90 mins. When I used to do longer runs I would have something light, maybe a low fat yoghurt or a slice of toast. I did experiment with porridge before runs, but it has to have plenty of milk added or it makes me gag before I even start running :sick:

    I work on the assumption that working out on an empty stomach forces my body to use my fat reserves as fuel, but I've got plenty of reserves to burn :ohwell:.
  • bettepower
    bettepower Posts: 73 Member
    I awake an hour earlier than I plan to run and have a bar and tea with milk, then I catch up on work while I digest before my run. It is nice to be up with the sun and my runs have improved tremendously since I started eating beforehand.
  • eep223
    eep223 Posts: 624 Member
    I'm usually good with a banana right before I go, or with nothing. I like to come back, stretch and shower, then have a real breakfast.
  • Lone_Wolf70
    Lone_Wolf70 Posts: 2,820 Member
    i wouldnt eat anything. THeres alot of good info on how Fasting Cardio really is more effective.
  • Hezzietiger1
    Hezzietiger1 Posts: 1,256 Member
    i don't. I run about 3 miles, then I eat. Fasted cardio has benefits. I eat before crossfit and weight training tho.

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