Eating And Training: How To Time It Right - Breakfast

If you can coordinate your appetite with your training, you'll become a more effective runner



Many runners know exactly what they should eat and when they should eat it. It's the practical application of this theory that messes them up. You are either ravenous when you don't want to be - during training - or not hungry when you should be - immediately after training. The problem is that when you are planning your run around a busy work schedule, your brain, leg muscles and stomach don't always stay in sync.

An early-morning run, for example, can leave you feeling fatigued during your working day. A midday training session may become no more than an afterthought if hunger overrides your motivation. And an after-work jaunt may press your dinnertime perilously close to bedtime.

If you are looking for ways to get back into sync, read on. The following advice will help you coordinate your meals with your training schedule, based on the time of day you run.



Early Birds

To eat or not to eat? That is the eternal question of those who like to run as the sun is coming up.

The answer is, if you can, you should fuel up before your morning run. This performs two functions. First your muscles receive an energy supply to help you power through the run. Secondly, your entire body, especially your brain, receives the fuel and nutrients it needs for optimal functioning. It shouldn't be a surprise that studies support this and that eating before a run boosts endurance compared with fasting for 12 hours. People who eat before exercise rate the exercise as better and as less rigorous compared with those who fast.


That said, not everyone can eat before a morning run. If you're the type of person who sleeps until the minute before you head out of the door, you might not be able to fit in the meal before you run. Eating too close to your run may spoil it by causing cramps and nausea. On the other hand, if you're a true early bird, you may have the time to eat breakfast, read the paper and wash up before you head out of the door. Here are a few refuelling strategies for both types of morning exercisers:


Early risers

Choose high-carbohydrate foods that are low in fat and moderate in protein. Aim for about 400-800 calories, which will fuel your training without making you feel sluggish. Drink about half a pint of water two hours before your run to offset sweat loss.


Try these 400- to 800-calorie pre-run breakfasts:


•Two slices of toast and a piece of fruit

•Cereal with skimmed or semi-skimmed milk and fresh fruit

•A toasted bagel topped with low-fat cheese and tomato slices

Late sleepers

Most runners fall into this category and don't have time to eat and digest a full meal before they head out of the door.If you fall into this camp, experiment to see what you can stomach before you train. Here are a few suggestions:


•Half a pint of a carbohydrate drink

•An energy gel washed down with water

•Half a bagel

If none of these sits well with you just before a run, then fuel up the night before with a large dinner. As long as you don't plan a long or intense run in the morning, a high-carbohydrate evening meal should power you through your pre-breakfast run.

For both types

Whether you are an early or late riser, your body needs calories from carbohydrate, protein and other nutrients after you have finished running. A recovery meal will help fuel your morning at work, preventing post-run fatigue. Eat within an hour of your training and be sure to include both carbohydrate and protein. Here are some options:


•A fruit smoothie made with a tablespoon of protein powder

•Eggs on whole-wheat toast and fruit juice or fresh fruit

•Leftovers from dinner - pasta, soup, chilli or even vegetable pizza

 
By Liz Applegate