It's 6 a.m., and the sun isn't up yet. You drag yourself out of bed for an easy 8 kilometres before work. Should you stop to grab some food before you head out? It's always tough to know whether or not running on an empty stomach is a bad thing, and if so, how to fuel in a pinch.
The experts seem to be torn on whether running on an empty stomach could hurt your progress or even enhance it, but one thing is clear: It takes strategizing before hitting the road with a grumbling gut.
Why is eating before a run important?
Registered dietitian and elite-level runner Starla Garcia typically discourages this practice. "I normally don't recommend runners go for a run on an empty stomach due to blood sugar and energy level concerns," Garcia said. "Starting a run fasted can induce hypoglycemia symptoms, make a runner feel sluggish, and can negatively impact their recovery time."
For those who end up in a position where they can't eat before a run, Garcia recommends the following strategy: "If someone is hungry, they should eat prior to the run no matter the time it would take or pace. If someone is running 45 minutes or longer, it is recommended to have a simple carbohydrate snack to help manage blood sugars and energy levels."
She also recommends considering the type of run. For instance, a fartlek or track workout will require more energy if someone is seeking to get faster. "A runner needs energy to stimulate adaptation and to also help them recover faster."
Are there any benefits?
Running coach Casey Coleman is not surprised that there is interest in fasted runs, and he's attempted quite a few himself. "Some runners argue that to truly maximize race-day performance, we should train our bodies to not only rely on our fully stocked glycogen stores, but to improve our body's ability to use fat as a fuel source," he said.
He suggests these types of planned longer depletion runs should only be used sparingly (once a month), and early in a marathon training cycle. "I also recommend carrying gels or having carbs ready in case you feel unduly fatigued or like you are hitting a wall," he added.
Whether you accidentally find yourself running on an empty stomach or you plan them occasionally, post-run fuelling is important. Carbs and protein should be top priority immediately after your runs to refuel and aid in recovery. No matter what, you should also be hydrating and regularly keeping up your glycogen stores, which will keep you from hitting a wall, but also help you reach your goals and enjoy your runs.
Our writer's advice is intended for informational or general educational purposes only. We always encourage you to speak with your physician or healthcare provider before making any adjustments to your running, nutrition, or fitness routines.
I’m a journalist, fit chick, and avid traveler, and I often combine the three. If I’m not training for a marathon, I’m probably hiking with my dogs or riding a horse (English style). I hail from Southern NJ, which means I’m an Eagles fan, not a Giants fan.
As a seasoned enthusiast in the realms of nutrition, running, and overall fitness, I've delved deep into the intricate relationship between dietary practices and athletic performance. My hands-on experience and comprehensive understanding of these subjects enable me to provide valuable insights into the article "Running on an empty stomach? Here's some advice" by Tonya Russell.
The article explores the dilemma many runners face—whether to embark on a run with an empty stomach or to fuel up beforehand. Drawing from my expertise, I can attest to the significance of this decision, as it directly impacts factors such as blood sugar levels, energy levels, and overall performance.
The article features insights from registered dietitian and elite-level runner Starla Garcia, who cautions against running on an empty stomach due to potential hypoglycemia symptoms, sluggishness, and negative impacts on recovery time. This aligns with my knowledge, emphasizing the importance of strategic fueling to optimize performance and mitigate adverse effects on the body.
Garcia recommends a simple carbohydrate snack before runs lasting 45 minutes or longer to manage blood sugars and energy levels. This strategic approach aligns with my understanding of nutritional requirements for sustained physical activity, ensuring that runners have the necessary energy stores for optimal performance.
Running coach Casey Coleman introduces the perspective of maximizing race-day performance by training the body to rely on fat as a fuel source. I concur with the notion that planned longer depletion runs should be used sparingly and with caution, emphasizing the need for proper preparation with gels or readily available carbs to prevent undue fatigue.
The article concludes by highlighting the importance of post-run fueling with carbs and protein to support recovery. My expertise reinforces the significance of replenishing glycogen stores and staying hydrated, essential elements in preventing hitting a wall during runs and achieving long-term fitness goals.
In summary, the article captures the nuances of running on an empty stomach and provides practical advice from experts in the field. As someone deeply immersed in the worlds of fitness and nutrition, I endorse the guidance offered, emphasizing the need for individualized strategies based on factors such as run duration and intensity. Always consult with a healthcare professional or nutrition expert for personalized advice tailored to your specific needs and goals.
The goal of pre-race meals and snacks is to prevent hunger, avoid GI discomfort, increase glycogen stores, and provide glucose to energize your body. The meal should be high in carbohydrates and can contain moderate amounts of fat and protein, with low to moderate amounts of fiber.
Yes, you should eat 30 minutes before a run if you feel the need to. Ideally, eat a small, easily digestible snack 30 minutes to an hour before running. This allows your body to absorb the nutrients and provides a readily available energy source without causing discomfort during your run.
"If you do a moderate-high intensity workout without properly fueling, your blood sugar can drop very low, making you feel dizzy or faint," Matheny explains. You're also likely to feel straight-up tired or lethargic if you're not giving your body energy, yet are demanding a lot from it during a tough workout.
Eating plenty of carbs helps ensure that these energy stores are ready to support your training. When those stores get too low, runners are more likely to run out of energy and “burn out” or “hit a wall” while training.
You likely don't need to bring any food with you because your body should be equipped with enough glycogen to sustain you for that length of a run. However, if you are planning a longer run, you should bring some nutrition along the way: carbohydrates and fluids. Most sports drinks have both.
The cons on the other hand are of reduced performance and at times muscle loss. Exercising without food and fuel leads to decreased energy levels, making it challenging to give your 100% to the workout.
This means eating high-fiber foods prior to jogging can lead to cramping or bloating if you jet out for a run as the food is still trying to digest. As is the case with high-fiber dishes, high-fat meals cause delayed gastric emptying, meaning food takes longer to move through the digestive tract.
"I normally don't recommend runners go for a run on an empty stomach due to blood sugar and energy level concerns," Garcia said. "Starting a run fasted can induce hypoglycemia symptoms, make a runner feel sluggish, and can negatively impact their recovery time."
As a general guideline, it's recommended that you wait 3 to 4 hours after a large meal before running. If you've had a small meal or snack, wait a minimum of 30 minutes or preferably 1 to 2 hours before going for a run. Keep in mind that everyone is different.
If you prefer to run on an empty stomach, stick to light to moderate running. Take a break if you start to feel lightheaded. The exception is if you're running a long distance or doing a high-intensity run. These activities require a lot of energy, so it's wise to eat before.
That's right, runners: not only can they fuel your muscles, but certain foods can also make you run faster. "Runners need quality foods that provide a 'spark plug' for their energy," says Nancy Clark, R.D., M.S., and author of The Food Guide for Marathoners.
Eat 60 grams of simple carbs, like sports gels or pureed fruit, for every hour you run.One to two hours after, eat a meal with 20 grams of protein and about 60 grams of complex carbs. Gut training and avoiding caffeine and fibrous and spicy foods can help prevent “the trots” or runner's poops.
Moderating fasted runs and preparing for energy needs
Running without prior food intake can induce fatigue due to these factors. To mitigate risks during initial fasted runs, it's wise to carry some form of quick energy, such as sugar, a cereal bar, or a portable compote.
Skipping post-workout refueling can leave you feeling tired and foggy, and can get in the way of recovery. "Some people will just feel fatigue, and some people can get disoriented from low blood sugar," Jennifer Beck, M.D., sports medicine specialist and pediatric orthopedist at UCLA, tells SELF.
Eating before longer-duration activities may be more beneficial. Eating before exercise may also be more important for high-level athletes who do not want to risk compromising their performance. While you don't have to eat before working out, getting nutrients in the hours around exercise is important.
If you were to run while digesting a large meal, you'll not only feel sluggish but running too soon might negatively impact your digestion, leading to stomach cramps and all kinds of discomfort. As mentioned previously, if you plan on eating before a run, limit it to a snack or smaller meal 1-2 hours before training.
You should eat a banana 15-30 minutes before running. This fruit offers easily digestible fuel, as it contains natural sugars that are quickly broken down to provide energy for running. Plus, they aren't too harsh on the stomach, so they won't cause gastrointestinal issues during a run.
Eat a meal that has both carbohydrates and protein in it within two hours of your workout if possible. Eating after you work out can help muscles recover and replace their glycogen stores. Think about having a snack if your meal is more than two hours away.
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