For many runners, the best time to run is first thing in the morning. In the rush to get out of the door; however, runners should consider eating before a morning run. Without the fuel from this morning meal, your normal pace will quickly become slow and laborious. Nutritionally speaking, no breakfast before the run can be compared to operating a vehicle with only fumes in the gas tank. Without that food, the body moves into a conservation mode of the available calories. If your last meal was at six last night, your body has been fasting for over twelve hours and the blood glucose levels have dropped so that you simply do not have the energy needed to complete the run effectively.
The trick for an effective morning run is to select foods that provide needed energy without slowing you down. Here are a few mini breakfasts that are low enough in calories to prevent wrecking the diet, but will also provide the needed carbs, protein and good fats to keep your energy level where it should be for the run.
Wheat crackers and your favorite nut butter. Whether you select cashew, almond or plain peanut butter, this light snack can provide the nutrients needed for an effective run.
Meal Replacement Shake. Many people are somewhat nauseous in the morning and the thought of solid food is repulsive. Try a shake instead, such as one produced by slim fast or other diet companies.
Oatmeal. Whether you choose instant or cook some up from scratch, oatmeal provides that stick to the ribs food Mom found so popular. The addition of peanut butter or yogurt can add some protein.
Trail Mix. A good choice will include fruit, nuts and a carb such as pretzels or cereal. While high in calories, the mix offers a good combination of good fats, carbohydrates and protein.
Selecting any of these choices for eating before a morning run can ensure that you break that long fast and have enough energy to break your record from the past.