How to prepare your running breakfast?

running breakfast
Runner training

Getting up early may not be tempting, but in the morning it is the best time to run (for me). The start time of the Mason event is usually in the morning, so runners who refuse to run in the morning must also get up early. However, it is a difficult problem to properly replenish energy in the morning run: eating too much can cause various stomach discomforts; eating too little, it is difficult to have physical support to run longer.

Approximately 30 minutes from running, breakfast with:

A fruit – high potassium food food low cellulose – is a good alternative. A small banana can provide about 23 grams of carbohydrates, which is a good choice before running. In addition, an apple or a blueberry is also a good pre-run food.

Liquid Carbohydrates – “You can get the carbohydrates you need to run from liquid supplements before you run,” Bonch said. “Juice, sports drinks, and even jelly are good choices.” Or you can drink nutrition. Milkshakes to promote or ensure rapid energy replenishment.

A cereal – a 3/4 cup oatmeal provides 22 grams of carbohydrates and contains only 3 grams of cellulose. “Choose oatmeal with 5 grams or less of fiber,” says Tara Geddes, a nutritionist at Disney’s range of running events. If you only eat for 30 minutes or less before running, don’t add milk to the oatmeal.

About 60 minutes of running, breakfast with:

 

Peanut Butter + Banana Sandwich – “If you don’t want to eat too much bread to make yourself tired, then two slices of bread or half a bagel with protein food can also serve the energy needed before running.”

Oatmeal with bacon – “A cup of half oats contains 48 grams of carbohydrates – if you have enough digestion time, it will be even better. If you want to increase protein intake, you can add half a piece of bacon or 1-2 slices of ham. With less time for digestion, these high-fat ingredients are better for maintaining energy.”

Energy Bar – Don’t want to have breakfast? You can choose one of these energy bars: 50 grams of carbohydrates, 5-10 grams of protein, and less than 5 grams of cellulose.

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