Many people enjoy running first thing in the morning, but doing so on an empty stomach can hinder your performance and reduce the benefits you get from it. This is because your blood sugar is likely low since it has been many hours since you last ate. MayoClinic.com recommends getting plenty of carbohydrates for long-lasting energy during your run. If you plan to run within an hour after eating, make your meal a smaller one so that a very full stomach doesn't slow you down.
Whole Grain Cereal
Whole grain cereal contains a good protein to carbohydrate ratio, which is important when running because it raises your blood sugar after fasting during the night and satisfies your hunger, while also giving your body the fuel it needs to exercise. "Running Times" magazine recommends Kashi GoLean and Run Britain advises trying muesli or shredded wheat. The protein in these cereals will help you perform while also rebuilding your muscles during and after your run. Many runners find that milk upsets their stomach when running. If this is true for you, try mixing the cereal with low-fat yogurt or eating it dry with a glass of orange juice on the side.
Sports Bars
A sports bar is an easy and portable breakfast that will get you through a run, and it doesn't require any preparation. "Running Times" recommends a bar with at least 40 g of carbohydrates and 7 to 10 g of protein. One of these products will keep your blood sugar up while you run and prevent you from feeling lightheaded and sluggish due to hunger. The bars are available at most supermarkets and come in a variety of flavors.
Fruit and Toast
The combination of a piece of toast with fruit satisfies your hunger without making you overly full, but contains enough carbohydrates to get you going and finish your run. A little peanut butter on the toast adds some protein for muscle function and recovery. MayoClinic.com recommends bananas as a good breakfast food before running, but oranges and berries will give you energy and raise your blood sugar in the morning as well. If you plan on running for longer than 30 minutes, you may find that eating more than one piece of toast and adding some tea to your breakfast will increase your energy for an extended period of time.
Meal Replacement Drinks
If you find that you just can't run with a meal in your stomach, a meal replacement drink may be what you need for energy. Most of these drinks include a healthy dose of a variety of nutrients, carbohydrates and protein that are beneficial when preparing to go for a run. They are available at supermarkets and drugstores in several different flavors. The Iowa State University Extension recommends choosing meal replacement drinks with 250 to 350 calories and contain 50 to 70 g of carbohydrates per 8 ounces.
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