Are there any sources, links or other threads which discuss early morning running nutrition?
Is there a proper way to “warm-up” your body/stomach for early morning runs? I seem to always develop some type of “issue” on early morning runs (i.e. wake-up between 5:30-6:00 and running by 6:30) and feel a lot more wiped out than if I were to run in the PM.
I usually try to have a yogurt + bagel, yogurt + sportsdrink (Cytosport or Accelerade), or bagel + sportsdrink. Do I need to provide more time for my body to “wake-up” and adapt or is this just a normal affect from the high impact/stress to your body first thing?
Runs are usually my long runs (anywhere from 8-15 miles) depending on training/time of year.
Stomach feels “empty” and morning digestion never seems to really settle/absorb. Can this be cause from too much sugars or something else? Or too high of activity too soon to eating?
Post run, I never have much of an appetite for about an hour or more. I’m hungry, but I just don’t feel like putting anything in my stomach.
Well, could be from a number of things… as nutrition for each person can be different.
Eating post-run- most people aren’t hungry right after. But it’s impt to refuel in the first 30 min -1hr. Take a big glug of milk or have a milkshake when you get back. (High carb with some protein. Whatever you find appealing. For me, it’s usually a huge glass of milk. Rehydration + nutrition. 2 birds, 1 stone).
Your problem could be eating too soon before running. Half an hour isn’t long for a bagel to be digested comfortably. You may need to get up earlier (ick) or try having a snack before bed and then eating a little less in the AM. Experiment with this a bit…you may need to bring a gel or bar with you on the run to eat part way.
Hope this helps. Feel free to PM me.
I used to run on an empty stomach but recently that hasn’t been working for me. Now, up at 4:45am for a snack (1/2 bowl of cereal or banana) and out the door by 5:30am. I do the same thing for morning rides as well. Just make sure not to use too much milk, or it will slosh around for awhile which isn’t great. Obviously.
I work out in the morning everyday. I understand what you are going through because I have been through the same. I am typically out the door within 30 minutes of waking, both on the bike and running.
Normal - I don’t do anything until I am on the bike / run. For the run specifically, runs being in excess of an hour, I start using gel about 10 minutes into the run (I sometimes use a sports drink in my fuel belt also). I then take one every 30 minutes. This does me good for up to two hours.
Extra Hungry - If I am particularly hungry when I wake up I will take a gel / drink a sports drink within 10 minutes of leaving the house.
Upon returning home I stretch, then eat my typical breakfast. As a side not I am a small meal type of guy, eating six times a day, so I am eating a snack about 2 hours after breakfast to top everything off.
Your stomach issues could be a few things, what kind of issues and do they begin immediately after you start, middle or end of the run/workout?
i dont think 30min or so is enough time for your body to digest yogurt+bagel or bagel+ sports drink. If you are going to have your normal pre-workout breakfast, consider maybe giving yourself more time to digest (60-90min) or decreasing the portions of the food and/or amount of sports drink.
i do most of my workouts very early in the morning, out the door within 30-45 min of getting up. I will typically have something simple and easily digestable (not too much grain, low fiber) such as 1 cup corn flakes w/ a few almonds (no milk) or 1.5 packets of instant plain oatmeal, a little brown sugar and almond slivers or 1/2 plain bagel w/ a little bit of PB&J with water. I usually feel great once i get a little warmed up and getting going.
Also, esp for workouts over 60min, it is said that the within 30 mins after the workout is the window to replenish your body for optimal recovery. Even if you are not hungry, have something small or a recovery drink then have a bigger meal when you do get hungry.
I’m no expert and obviously everybody is different, play around with different portions and/or timing and see how it goes. Good luck
