It is best not to exercise on an empty stomach, you will feel dizzy when exercising! But if you want to eat, whether it is breakfast, lunch or dinner, you should eat it at least 1 hour before exercise, which is of course to avoid affecting digestion.

Breakfast before fitness

What to drink? In order to increase the body's water reserve, you can drink a glass of juice with some hot drinks.

What to eat? In order to store glycogen, it is necessary to supplement carbohydrates, such as bread slices with jam or other sugary grains.

You said you felt sick after running, but it was really because you didn't have breakfast and then exercised too hard. Jogging is the main way to run. Pay attention to breathing. Morning exercise is not suitable for strenuous exercise.