Nutrition for morning run

adrianegenette582
adrianegenette582 Posts: 21 Member
edited November 2024 in Food and Nutrition
Hi! My question is about nutrition. I will be training for a marathon that is on January 21 and also doing Insanity. I like to run first thing in the morning and do insanity when I get home. With my current job I have been able to get up and eat some oatmeal before I run. However I am starting a new job in August as a high school teacher, and I will need to get up at 4 to run before work. I don't think I will have time for something like oatmeal. I'll be running 6-10 miles a day and doing insanity. Do you have any advice for how I can structure my nutrition? I've read conflicting studies on morning fasted runs and am not sure what is best.

Replies

  • pomegranatecloud
    pomegranatecloud Posts: 812 Member
    I usually eat fruit, nuts, overnight oats, or toast right before running. Sometimes, I'll have coffee too.
  • allyphoe
    allyphoe Posts: 618 Member
    I mostly eat a Costco Nut Bar (their version of Kind bars; relatively low sugar and high fiber), but I can't tell a difference at 30 minutes between eating and fasted. Try fasted and see how it works for you.
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    Banana and peanut butter works for me before a long run. Not too much coffee though, or you'll have to pee half way through, lol.
  • apullum
    apullum Posts: 4,838 Member
    I usually have a piece of fruit before a morning run. For longer runs (depending on the distance) I'm also fueling with energy chews mid-run.
  • GottaBurnEmAll
    GottaBurnEmAll Posts: 7,722 Member
    I'm more of a recreational runner and always run fasted. Running with anything in my stomach is a recipe for disaster.

    YMMV.

    Speaking from a time concern, though, you could try making oats in a slow cooker or rice maker and setting them up the night before to eliminate the time factor.
  • MichelleWithMoxie
    MichelleWithMoxie Posts: 1,817 Member
    I always run fasted, first thing in the morning, and log quite a few miles. Fasted running is optimal, for me, but it does take some time to adjust to. Give it a try to see if you like, but be sure to give yourself enough time to really tell if it's for you or not. It really helps with efficiency of my morning too.
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    I do pre-work runs fasted. (I used to have yogurt or a banana before, though, and that was fine.) My weekly long run (also marathon training) is on the weekend, and I usually have breakfast before -- I get up really early even on the weekends.
  • H_Ock12
    H_Ock12 Posts: 1,152 Member
    I run fasted and don't eat for a few hours afterwards. But if you like oats and want to eat pre-run, you might try overnight oats.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    adrianegenette582 wrote: »
    Hi! My question is about nutrition. I will be training for a marathon that is on January 21 and also doing Insanity. I like to run first thing in the morning and do insanity when I get home. With my current job I have been able to get up and eat some oatmeal before I run. However I am starting a new job in August as a high school teacher, and I will need to get up at 4 to run before work. I don't think I will have time for something like oatmeal. I'll be running 6-10 miles a day and doing insanity. Do you have any advice for how I can structure my nutrition? I've read conflicting studies on morning fasted runs and am not sure what is best.

    i know plenty of people who run 10 miles plus fasted - but you might want to ease into it by reducing the amount you eat on a morning.

    your nutrition the day before will also play a bigger part so make sure your evening meal is on point.
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    TavistockToad wrote: »
    adrianegenette582 wrote: »
    Hi! My question is about nutrition. I will be training for a marathon that is on January 21 and also doing Insanity. I like to run first thing in the morning and do insanity when I get home. With my current job I have been able to get up and eat some oatmeal before I run. However I am starting a new job in August as a high school teacher, and I will need to get up at 4 to run before work. I don't think I will have time for something like oatmeal. I'll be running 6-10 miles a day and doing insanity. Do you have any advice for how I can structure my nutrition? I've read conflicting studies on morning fasted runs and am not sure what is best.

    i know plenty of people who run 10 miles plus fasted - but you might want to ease into it by reducing the amount you eat on a morning.

    your nutrition the day before will also play a bigger part so make sure your evening meal is on point.

    Agreed.
  • kwtilbury
    kwtilbury Posts: 1,234 Member
    TavistockToad wrote: »

    your nutrition the day before will also play a bigger part so make sure your evening meal is on point.

    This, plus hydration.
  • rybo
    rybo Posts: 5,424 Member
    I would just run fasted. I've gone as far as 20 milers, fasted and no gels. Obviously you're going to build up to that. And certainly determine what types of in race nutrition you can tolerate. But it is possible to get to that point.
    Like already pointed out, the food you eat the day/night before is important and will be in your system. Nutrient absorption doesn't happen very quickly
  • adrianegenette582
    adrianegenette582 Posts: 21 Member
    Thanks everyone for this advice. I think I'll try either a piece of fruit or fasted...that seems to be the general trend.
  • kavahni
    kavahni Posts: 313 Member
    I couldn't run fasted if my life depended on it. I have to have a little bit of fuel. And if I'm running farther than 6 miles, I definitely need it!
    It's best to eat a small carb before you run and then eat your protein after word. I am very fond of eating a corn street tortilla with a small smear of homemade refried beans on it it's easy to nuke and just eat in the car.it's a small enough amount that it doesn't bother me when I run but it's a large enough amount to give me a little fueling. That and water, and coffee!
  • wellthenwhat
    wellthenwhat Posts: 526 Member
    I run first thing in the mornings, (5:30) and don't usually eat until I get settled in at work (8:00-10:00). When I run in the afternoon, I don't specially eat anything.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    My shorter mid week runs (10km or so) are done fasted.As my Sunday runs get longer (for a marathon you'll probably have at least a few 20 milers) I'll try to get a few hundred calories in a couple of hours before going out (banana, oatmeal or toast & PB) and then take a get every 45 minutes or so. But that's also because I hate running with anything in my stomach, it takes a little trial and error.
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