Work on an empty stomach

If you've already had a hearty breakfast just before a race, you've probably learned the hard way, why not always the best idea. Food and intense exercise are usually synonymous with nausea and cramps, at best, and complete vomiting at worst.

"Digesting food and exercising at the same time is difficult for most athletes," says Joshua Scott, MD, primary care sports medicine physician at the Cedars-Sinai Kerlan-Jobe Institute of Medicine. Los Angeles. But working on an empty stomach can be difficult too. (Speak seriously bonking.)

So what should a runner do? Here's an overview of the advantages and disadvantages of breakfast before the race – and how to refuel without feeling sick.

The case of breakfast

Let's quickly recap the benefits of eating something before the morning run. Assuming you have not searched since the night before, your body's glucose levels – the fuel your muscles use to produce energy – are rather low. You will probably have enough to survive a moderate race of less than an hour. But if you plan to run for more than 60 minutes, or if you have intense intervals with a totally empty stomach, you may feel slow, lethargic, or even dizzy, Scott says.

Eating before going out raises glucose levels, so your muscles have plenty of fuel to work with. The problem? Having a ton of food moving in the stomach can be a recipe for nausea, stitches or vomiting. And even if you do not feel uncomfortable, there is a good chance that your race will seem more difficult. During digestion, blood is diverted to the gastrointestinal tract and away from active muscles (in this case, the legs). "It can make a regular workout more difficult," says Scott.

Arguments for working on an empty stomach

Beating the sidewalk without eating anything could help you avoid stomach problems. "Having an empty stomach keeps food from getting out," Scott says. So you're less likely to blame yourself for wanting to move. Time is also a factor. Not having to spend time preparing food and eating before your run can make you sleep a little later – always a nice bonus!

By skipping breakfast, you risk problems during long or intense races. You could end up hanging out without this glucose source ready for use. "Fasting workouts lead to shorter, less intense workouts," says dietitian and sports nutrition specialist Georgie Fear, a sports dietetic specialist. Push yourself too hard and you may even feel dizzy or lose consciousness. To make matters worse: Running without proper fuel increases the levels of cortisol, a stress hormone, in your body, which can temporarily weaken your immune system and make you more likely to get sick.

What if you try to lose weight? Despite what you may have heard, running on an empty stomach increases the amount of fat you burn, but that does not mean faster weight loss. "By running, you burn carbohydrates and fat," says Liz Applegate, Ph.D., former director of sports nutrition at the University of California at Davis. "If you miss carbohydrates, the body will absorb more stored fat to refuel. But because of the low energy, you can not run as hard or as long. And after your run, your metabolism may slow down because of your semi-fasting state. All of this translates into fewer total calories burned. So eat a snack. You run better and burn more calories than if you ran empty. "

So, what should you do?

It depends on what your training looks like. Many people can do moderate errands of less than an hour on an empty stomach without any problem. (Although you certainly have can Eat in advance if you wish.) But if you go longer or do something intense like intervals, it's a good idea to have something in your stomach, Scott says.

If you intend to have a full breakfast, allow at least two hours between eating and running to avoid nausea. Try choosing a blend of complex carbohydrates and protein, such as scrambled eggs with toast, fruit yogurts and whole grain cereals or oatmeal flakes with milk, fruits and nuts, Fear recommends. (Keep the giant cinnamon sandwich or bacon, egg and cheese sandwich on a day when you rest or run later.) Foods that are high in fat take longer to digest and are more likely to spoil you with food. stomach.)

Still, having breakfast before a race does not work for everyone. If you do not have time to eat and digest before running or if you simply do not have an early morning appetite, fill up on something smaller than you can eat right before you leave. "The most important thing to do before exercise is the carbohydrates, which are also easier to digest," says Fear. Concentrate on getting at least 100 calories from a carbohydrate-rich food, such as a banana, a handful of pretzels or whole grain cereals, or a slice of toast. (After your run, you can eat the rest of your breakfast and consume the protein, fruits, and vegetables that you had skipped earlier, she says.) A pack of energy capsules of about 100 calories is another good option.

As for your morning coffee, consuming caffeine before a race could help you go faster, stronger and longer, according to a review of 21 studies. Having two cups of coffee about an hour before running seems to offer the most important benefits, concluded the authors of the study. Caffeine can hurt the stomachs of some athletes, says Scott. If it suits you, keep the cup of tea after your run.