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Sunny-Side Up
I am considering doing my running first thing in the morning. Should I be concerned about a lack of energy as I will not have eaten anything and will be slightly dehydrated?
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Lewis Page, Charlottetown, Prince Edward Island, Canada
The get up and go routine can work well, especially if you're challenged for time and don't have the energy for exercise as the day progresses. Though most individuals can roll out of bed, put on shoes, and head out the door, they may not be prepared for a great morning workout. A better strategy is to drink a glass or two of water and consume between 50 and 200 calories 30 to 60 minutes before you begin the day's training. At a bare minimum, get some water in your system prior to departure. If you're going to do more than an hour of training, breakfast becomes more important -- plan to get in both the fluids and calories before heading out the door.
The perfect pre-exercise meal is highly dependent on the individual. While there are some who can chow through most anything prior to movement, others have much more sensitive systems. Ideally, keeping a simple food log can be a great tool to determine what works best for you. Just jot down your intake of food types and amount of fluids and note the success of your training. Calories should be in the form of complex carbohydrates, a few bites from a PowerBar, for instance. Carbos are digested quickly and elevate your blood sugar levels, which you can tap into as you exercise. Keep in mind that some individuals have a little trouble with fruit as a pre-exercise meal, as the fructose in some fruits can bring on an upset stomach. Once you happen upon a good meal program, stick with it -- the body likes routines.
These rules are not specific to the early morning, they apply to any pre-exercise meal. If the decision on whether to exercise at all is dependent on going out on a full belly (the only time you can get out is right after lunch or dinner), try to get in a high carbohydrate, low fat and protein meal and give it a go. And no, you won't drown if you don't wait 30 minutes first. Make sure you don't forget to eat after your training, your body needs fuel to replace what you used and to begin the recovery process. You have about a two-hour window after you exercise to get in a healthy meal. If you tend to skip meals after training, plan ahead and have a smoothie or energy bar available nearby.
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