Eat breakfast before or after running. We must do enough warm-up exercises before strenuous exercise. We can also improve our physical fitness while exercising. You must consider your physical condition when exercising. Aerobic exercise can increase the oxygen content in our brain. Now we share eating breakfast before or after running.

Eat breakfast before running or after running 1. For people who like to run in the morning, they often struggle to eat breakfast. In daily life, do you eat before exercise or after exercise in the morning? Next, let's take a look at the best time to exercise in the morning and the problems before and after eating. When is the best time to exercise in the morning? When is the best time to run in the morning? Half an hour after sunrise. Generally speaking, the best time for running in the morning is half an hour after the sun comes out, which means that all the fog in the air is dispersed. Moreover, you should jog in the morning, don't do accelerated running, and don't be too slow.

The best time for morning exercise:

1. If it is summer morning exercise, it is best to do it from 5 am to 6: 30 am. If it is winter morning exercise, it will affect the effect of morning exercise between 6 am and 7 am, whether it is too early or too late.

In summer and autumn, many old people get up early, and some get up at 4 o'clock to start exercising. In fact, exercise at this time is not good for their health, because the air quality at this time is not very good. At this time, the air is in a state of circulation and movement, so the air quality will gradually improve after 5 o'clock, which is most suitable for exercise.

3. In winter and autumn, the dawn is late, when the climate is cold, it is even more unfavorable to get up early to exercise. At this time, the exercise time is after 6 o'clock, which is both safe and effective.

Whether to eat or exercise first in the morning, before or after breakfast, has always been a controversial topic. A research team in Belgium conducted a six-week research project to measure the effects of men eating breakfast and exercising in different order after getting up in the morning on weight loss and health.

The researchers recruited 28 healthy men who love sports to help with the test, and made a special breakfast for them, which contained 50% more fat and 30% more calories than normal people, and divided the 28 men into three groups. The first group of men did not exercise, while the second and third groups all exercised according to the same morning exercise plan, including high-intensity running and cycling training four times a week. One group eats breakfast before exercise, while the other group only drinks water before training in the morning and eats after training.

The results showed that the average weight of men in the inactive group increased by about 3 kilograms. Men who eat breakfast before morning exercise will also gain weight, but the average weight of each person is only about 1.5 kg, while a group of men who exercise before breakfast will hardly gain weight and their bodies are not unhealthy. They consume fat in food more effectively. In this test, all the men involved in the study did 60 to 90 minutes of intensive morning exercises. However, researchers believe that even less strenuous exercise will have the same result.

It can be seen that we should get up early every morning, exercise first, and then have a hearty breakfast. Although it is suggested to eat breakfast after running in the morning, many people still habitually eat before running, and the diet before running is also very important.

Eating skills before running in the morning

You need to drink a cup and a half of warm water before running in the morning, because the human body wakes up from sleep and is out of water shortage.

Before running in the morning, you can also eat a banana, a bun and other carbohydrates to supplement your body's glycogen. On the one hand, it ensures the adequate supply of blood sugar; On the other hand, there is no feeling of flatulence in the stomach when running.

I suggest you eat it before running 1 hour, otherwise the food will not be digested, and some people are prone to hypoglycemia.

Precautions before and after running

1, replenish water at any time during running.

If your running time is less than 45 minutes, the water in your body is almost enough, but if your running time is as long as 1 hour, then you need to supplement some carbohydrates and electrolytes, and you can drink some sports drinks after running. Many Americans choose to drink half water and half sports drinks, such as Gatorade. Of course, it is best to drink a little water every 15 minutes during running. This is very important for your body, and your body will gradually adapt to the next run, because your body has the motivation to move on. Before you get ready to run, put water at a position along your running route, so that you can easily pick up the water bottles along the way and replenish some water and electrolyte when you run to that position.

2. Bring some biscuits.

If you run for more than 75 minutes. You need to add some sugar when running. Most people like to eat some sweets and chocolate beans and drink some water while running. I suggest you bring some sugar, such as candy, dried fruit, chewing gum, sweet calcium tablets and jelly, which can provide some sugar conveniently. It is worth noting that some salt and sugar are added to dried fruits and nuts, which are relatively dense in calories, so try to eat as little as possible.

Tip: jogging for half an hour should be at 7-8 am, because at this time the sun has just risen, the air is freshest, and it has been irradiated by ultraviolet rays. There will be impurities in the air if you exercise too early. The blood concentration of people who just wake up is very high, and the elderly are prone to cardiovascular and cerebrovascular diseases. The air quality is not very good when you exercise at night.

Warm reminder: If you sit down and rest immediately after fitness exercise, it will hinder the blood circulation of lower limbs, affect blood circulation and deepen physical fatigue. This kind of situation is more common in those activities with relatively large amount of exercise, such as long-distance running. The correct way is to do more relaxation activities after each exercise, such as walking slowly and relaxing your legs.

Eat breakfast before running or after running. 2 If you usually eat breakfast before running, it may be difficult for you to understand why it is not good for your health.

"For most athletes, it is difficult to digest food and exercise at the same time." Joshua Scott, Ph.D., Sports Medicine, Primary Health Care, Cedars-Sinai Kerlan-Jobe Institute, Los Angeles, said. However, it is also difficult to exercise on an empty stomach.

So what should runners do?

Let's quickly review the benefits of eating before running in the morning. Suppose you didn't eat the night before and your body's glucose level (the fuel used by muscles to get energy) is very low, then you can run moderately for less than an hour. However, if you plan to run for more than 60 minutes, or run on an empty stomach for a long time, you may feel sleepy or even dizzy.

Scott explained: "Eating before going out will restore blood sugar levels, so your muscles have enough fuel to work. However, if you eat a lot of food before exercise, it may lead to nausea and vomiting, which will make you feel uneasy and make running more difficult. During digestion, blood will turn to the gastrointestinal tract and stay away from the working muscles (usually the legs during exercise), which may increase the difficulty of exercise. "

Exercise without eating anything can help you avoid stomach trouble. An empty stomach can prevent food from rebounding, so you are unlikely to be hit hard. Time is also a factor. You don't have to spend time preparing food and eating before running, which means you may not feel sleepy.

However, skipping breakfast will make you encounter problems during long or intense running. Georgie Fear, a registered dietitian and sports nutrition expert, said: "Fasting training is generally short and not too intense." In this case, you may feel dizzy or dizzy if you exercise too much. To make matters worse, running without enough energy may lead to high levels of stress hormone cortisol, which will temporarily suppress your immune system and make you more likely to get sick.

Although you may have heard that fasting exercise increases the fat calories you burn, it doesn't mean that you lose weight faster. "When you run, you burn carbohydrates and fat," explained Dr Liz Applegate, former director of sports nutrition at the University of California, Davis. "If your carbohydrate content is low, your body will release more stored fat as fuel. But because of low energy, you may be unable to exercise for a long time. After running, your metabolism may slow down because you are in a semi-fasting state. All this means that the total number of calories consumed will be less. So eat something before running, you will run better and burn more calories than when you are on an empty stomach. "

So what should we do? It depends on your exercise. Many people can run moderately on an empty stomach for less than an hour without any problems. But if you want to exercise longer, or are doing some strenuous exercise, eating something in advance is better for your health.

Scott said, if you are going to enjoy a big breakfast, please leave at least two hours between eating and running to avoid trouble.

For breakfast, it is recommended to mix complex carbohydrates with protein, such as scrambled eggs and whole wheat toast, yogurt with fruits and whole wheat grains, or oatmeal with milk, fruits and nuts.

However, not everyone has the habit of eating breakfast before running. If you don't have time to eat and digest before running, or have no appetite in the morning, you can eat less before going out. "The most important thing before exercise is carbohydrates, which are the easiest to digest in the stomach." Eat at least 100 calories of carbohydrate-rich food before running, such as bananas, a small amount of pretzels or whole wheat grains, and a piece of toast. There is really no time, you can use energy glue instead.

As for coffee, according to 2 1 research review, caffeine intake before running can help you run faster and longer. The author concludes that drinking two cups of coffee an hour before running seems to maximize the effect of caffeine. But Scott pointed out that caffeine can upset some athletes' stomachs. If this is the case, it is best to drink coffee after running.