"Eat breakfast yourself, share lunch with a friend, give dinner to the enemy" - the saying reflects the proper nutrition of every person, especially an athlete. How to be a lover of morning jogging, is it possible to have a hearty breakfast or is it better to run on an empty stomach?
Running is a great way to keep fit, boost immunity, and shed those extra pounds. In order to get a healthy body and mind, you need to know what is the best breakfast in the morning before starting a run. The article will help you deal with this issue.
Should I have breakfast before my morning run?
There are two reasons for doing a morning run:
For weight loss.
A study in Belgium to understand the effects of breakfast on the human body while jogging was proof that an increase in fat metabolism occurs on an empty stomach.
A complete lack of nutrients will lead to depletion of the body, loss of muscle mass and general fatigue.
Therefore, before starting a run, you need to use the following:
- liquid, you can use water or sweet tea;
- carbohydrates, the amount of which is proportional to the duration of the run.
To improve the general condition.
Jogging on an empty stomach is strictly prohibited by doctors and athletes, at the same time, it is not advisable to eat before starting exercise. In the morning, the body is exhausted and therefore needs energy for full functioning.
It doesn't matter what the purpose of the morning runs is, in any case the body needs to recharge. You can't gorge yourself to a full stomach, but it's still worth taking the necessary nutrients to give strength and vivacity.
Athletes and doctors recommend consuming complex carbohydrates 2-3 hours before the start, a light breakfast 30-60 minutes.
In no case should you take the products listed below in the morning:
- meat dishes;
- fatty and fried foods;
- salty and spicy foods;
- high fiber foods (broccoli, apples);
- caffeine, soda.
How much to eat and drink before running?
Breakfast may contain the following amount of calories, depending on the food you eat, the length and time you start running:
- 1-2 hours before the start of the run - 4 kcal per 1 kg of weight or a maximum of 500 kcal;
- 15-20 minutes before the start of the run - no more than 100 kcal.
- a hearty breakfast, with the use of prohibited, heavy foods, is a reason to cancel the workout until the evening;
- a short run for 40 minutes - use only water.
The main question that worries a beginner in running is whether it is possible to use water and in what quantity. For physical processes, water is necessary, therefore, if the body requires, then drink water in any quantity, but in small portions.
When running, about 1 liter of fluid is lost in the human body, and this figure increases with the duration of the workout. The amount of water consumed per 1 kg of weight should not be less than 40 grams.
You can drink it 30 minutes before starting and 15 minutes after running. When jogging, it is better to exclude water, while just rinsing your mouth and taking one or two sips is allowed.
What is the best breakfast in the morning before running?
Carbohydrates are absorbed faster by the body, so they must be included in the morning diet.
Foods saturated with carbohydrates include:
- porridge on the water;
- low fat dairy products;
- energy bars;
- fruit;
- dry breakfasts;
- bakery products;
- additional sports nutrition.
The controversy over protein intake has not yet led to a clear decision. There is a golden mean: do not eat cheese and sausages, but enjoy boiled chicken breast or hard-boiled eggs.
Fruit
A banana is the perfect fruit for a jogging snack.
It contains almost 100 calories and includes:
- vitamins: K, choline, E, C, A, B;
- trace elements: potassium, phosphorus, zinc, iron;
- carbohydrates: fructose, sucrose, glucose;
- fatty acid;
- amino acids;
- and many other beneficial substances and minerals.
Apples and pears are best avoided before jogging as they are high in fiber.
Oatmeal, buckwheat
Buckwheat is a source of trace elements and therefore deservedly has the title of the most nutritious. It contains B vitamins and iron, which are essential for training, as they are involved in the process of delivering oxygen to the muscles. Thanks to buckwheat porridge on the water, running will be efficient and easy.
You can cook porridge together with vegetables, for example, tomatoes, radishes or carrots, as well as drink tea or smoothies with it.
Oatmeal is a popular and nutritious breakfast all over the world. The biotin content is 40% of the daily value in 100 g of porridge. Lack of this vitamin is accompanied by fatigue, lethargy and soreness in the muscles, which should not be tolerated by athletes.
Avoid buying instant oatmeal flakes as they are high in sugar.
Whole grain pancakes with honey
It takes more time to cook the pancakes, but they will help give the body the necessary tone and, accordingly, an effective run.
The recipe for whole grain fritters is as follows:
Ingredients:
- apple juice, preferably freshly squeezed - 200 ml.;
- eggs - 2 pcs.;
- flour - 200 g;
- baking powder - 1 teaspoon;
- vanilla if desired.
Mix all the ingredients for a pancake dough. Bake each side to the required roasting and then serve, pre-brush with honey. Delicious and healthy breakfast - ready!
Rice cakes with berries
A great option for a morning snack before a run is rice cakes. The berries are chosen for every taste: sea buckthorn, raspberry, cherry or strawberry. Rice cakes, together with berries, are filled with a large amount of carbohydrates and other essential trace elements for athletes and morning joggers.
Smoothie with muesli
Smoothie is a drink filled with your favorite and healthy foods. This thick drink is perfect for those who find it difficult to run even with a small snack.
The ingredients can be different, one of the options:
- banana;
- muesli;
- Orange juice;
- yogurt.
All food should be warm. Mix in a blender and enjoy the flavor with the anticipation of an effective workout.
Energy bars
The bars saturate well and provide the necessary energy for running.
Be sure to exclude food additives when choosing:
- maltose;
- sucrose;
- syrup;
- corn syrup.
Best of all is a self-made energy bar made from oatmeal, honey, nuts, dried fruit and butter.
What to eat after your morning run?
After running, it is also worth taking care of nutrition to restore the expended strength and consolidate the result. After a long and effective training, every athlete has a great desire for food. You shouldn't eat everything in the refrigerator; proper nutrition after running is of great importance.
The second breakfast should begin no later than 45 minutes after the end of the run and no earlier than 20 minutes. After running, you can drink orange juice and start cooking.
After a morning run, the diet should include:
- proteins: meat, fish, eggs, milk;
- complex carbohydrates: cereals, toast, baked goods.
The following foods should not be included:
- caffeine;
- cocoa;
- chocolate.
These foods interfere with the absorption of protein, which is essential for complete recuperation.
Proper nutrition is the key to a healthy body. Exercise loses energy and nutrients, so breakfast should provide the right "fuel" for a run, and lunch should restore lost strength. You need to pay attention to the food you eat to get visible and pleasant results.
