#02
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Generally, the intensity of fasting running should not be too high, and easy running and medium intensity running are suitable, while fasting to run marazon is regarded as a dangerous behavior
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In fact, not eating breakfast not only does not have the effect of losing weight, but also may make us fatter
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However, many people think that running before meals is an empty stomach exercise
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I believe many runners schedule their running time in the morning
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In fact, the reason why we choose to run on an empty stomach is mainly to save time
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At the same time, due to the lack of nutrition, it will not only make our state very poor and easy to get tired, but also affect metabolism, immune ability decline, gastrointestinal dysfunction, and accelerate the aging of the body
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The best diet before running is mainly carbohydrate, because these are the most digestible foods in the stomach
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On the contrary, they will speed up weight loss
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After exercise, the runners still need to supplement nutrition in time
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But because the energy supply efficiency of fat is very low and can not last long, not only the exercise effect will be greatly reduced, but also the body will be particularly painful and tired, which is a bit more than worth the loss
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Even if it can last so long, there is really little sugar in the body, which mainly depends on fat for energy supply
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#Do you still have breakfast after morning running? Some runners rush to work after running in the morning because of time constraints
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Try to avoid those foods with high fiber and high fat content that are not easy to digest
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How long can I run in the morning after meals? If you plan to eat a big breakfast and then run a moderate intensity training, you should finish it at least one hour before running, so as to have time to digest the food in your stomach, so as to avoid gastrointestinal discomfort, abdominal distension, abdominal pain and even nausea and vomiting during running
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Do you eat before you run? Or eat after running? Or do you have no time to eat after a run? Today, let’s explore the relationship between morning running and diet
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Although it looks beautiful, the truth is not so
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After a whole night’s digestion, the body’s energy reserve is at the lowest
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If you have been used to fasting morning running for a long time, you don’t need to worry about 10 km easy running and medium intensity running, and you don’t need to supplement energy
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On the one hand, morning running can help runners not stay up late, go to bed on time, temper their will, and form a good habit of going to bed early and getting up early; on the other hand, it can wake up their sleeping bodies and make them energetic all day; on the other hand, it can make their physical strength better and become active people in their life
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For some runners with hypoglycemia symptoms, or those who did not eat much last night and had a strong sense of hunger after getting up, they can eat a small amount of carbohydrate food before running, so as to ensure that the body can run smoothly
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This is the real fasting
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Therefore, after the morning run, we must have breakfast
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Even in the fasting state, the body’s sugar reserves are enough to support the exercise consumption of 2000 calories, which is equivalent to about 3 hours of high-intensity running
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After getting up from breakfast, they just drink a little water and do the necessary warm-up to start running
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In general, only running before breakfast belongs to the real fasting exercise, while running before dinner and lunch does not belong to the fasting exercise
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If it’s on an empty stomach, the body’s sugar is not much, so the proportion of fat energy supply will increase, which can burn more fat
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What’s more, they naively think that it’s no big deal not to eat breakfast after running
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In short, running on an empty stomach varies from person to person
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In addition, the time of fasting running should not be too long, and the reference is 60 minutes
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Among them, the order of running and diet is the most concerned
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#Conclusion if you are a new runner with weak physical strength and hypoglycemia symptoms, you’d better not run on an empty stomach in the morning, at least simply supplement energy before running
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If you exceed this range, you’d better supplement energy halfway
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Because the morning time is tight, runners need to overcome some difficulties and coordinate the relationship between running, diet, work and life
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In fact, there is an essential difference between running before meals and running on an empty stomach
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For the definition of “fasting running”: the interval between running and the last eating is more than 6 hours
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However, it is not easy to insist on morning running
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After that, they can supplement protein, fruits, vegetables and other nutrients
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One of the reasons why some runners insist on fasting running for the purpose of losing weight is that they mistakenly think that fasting running can speed up fat loss
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I believe most morning runners are fasting runners
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However, not all situations are suitable for fasting running
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The application of fasting running
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However, it does not mean that we do not need to eat after running, but that the order of eating is delayed
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#03
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They can be whole wheat toast + eggs, whole wheat cereals + fruit yoghurt, or oats + milk, fruits and nuts
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Therefore, in the daily fasting running, the proportion of fat energy supply will not affect too much
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They don’t have time to supplement nutrition in time after consuming a lot of energy
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Do you still have breakfast after morning running? 01
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At the same time, if the runner has symptoms of hypoglycemia, sweating, hands and feet shaking, he must pay attention to supplement sugar
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We need to make exercise strategies according to individual physiology, time and habits
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They think that the body’s energy supply is mainly provided by sugar and fat
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Fasting running can’t speed up fat loss
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