Morning running food tips

wdwmagic

wdwmagic

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Premium Member
Original Poster
Hi guys,

I need some advice on morning running and food.

I'm trying to switch my 5k runs to the morning, but seem to be finding it much harder than in the evenings. I don't feel like eating a lot before the run, but I also feel short of power on the run. I've been trying a banana and cereal about an hour before the run.

Are any of the gel pack things I see in sports stores any good?

Thanks for any tips!
 
WishIwasThere

WishIwasThere

Active Member
I've tried the gel packs...not too bad. I love the SHOT BLOCKS made by Cliff Bar. I either just let them sit in my mouth and just to get flavor. (I can't run without gum. Helps get saliva going and flavor). Or I find it much easier to chew over regular Power Bars or Cliff Bars while running.

Wife will do bananas and peanut butter before a run, then chew the Shot Blocks as she runs. I do a small bowl of granola cereal with only a little bit of milk (don't want it curdling in my stomach).
 
dreamfinder

dreamfinder

Well-Known Member
wdwmagic said:
Hi guys,

I need some advice on morning running and food.

I'm trying to switch my 5k runs to the morning, but seem to be finding it much harder than in the evenings. I don't feel like eating a lot before the run, but I also feel short of power on the run. I've been trying a banana and cereal about an hour before the run.
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Personally, I tend to do one of three meals before a morning workout, depends on the day and the workout. Before my weekday gym trips I have a bagel in the car on the way over. Not perhaps the best food, but quick carbs that don't make a mess while driving. Weekend runs (usually my long runs) are usually a yogurt mixed with a bowl of cereal topped off with some granola. Some days toss in some scrambled eggs, depends on if the wife is making her breakfast as well. Anywhere from 30 mins to a few hours before i start running. For 5k race mornings it would usually be some peanut butter toast. Usually an hour or two before the race since I like to get there bright and early. I like to try to get some protein in the mix in addition to carbs. Some fiber also usually helps to keep feeling full without feeling to heavy.
Those options also work well as they are usually easy to find no matter where I am without screwing up my routine. I.E. grabbing a bagel at Disney the night before (or morning of if they are going to be open then) works for me, and means my body isn't used to a fancy meal or having to track down something specific.

wdwmagic said:
Are any of the gel pack things I see in sports stores any good?
Click to expand...

They can be a quick fill up. However, I typically don't see them recommended for short runs. The time it takes to kick in, your run is already over. Similar thought process to how you usually don't need a sports drink for a short run. You body just doesn't need what is in there for that quick of exercise.
 
joel_maxwell

joel_maxwell

Permanent Resident of EPCOT
dreamfinder said:
They can be a quick fill up. However, I typically don't see them recommended for short runs. The time it takes to kick in, your run is already over. Similar thought process to how you usually don't need a sports drink for a short run. You body just doesn't need what is in there for that quick of exercise.
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If Im doing anything 4 miles and under that early in the morning, Ill just eat half or a quarter of a bagel just so my stomach isnt completely empty and hurting. Like Dreamfinder said, by the time you take a GU packet and run a 5K, it is over. I love early morning runs on empty stomachs. On long runs that early Steve, I have gotten to like the Gatorade Stage 1 8oz drink (or whatever they call it). It is their "pre game" drink. I have used that 2 weeks in a row 15 minutes before my last 12.5 and 14 mile run and they really gave me some spunk from 1-6 miles. Then, I tend to hit a GU packet.

Banana's and rice are the stomach easiest thing to digest. Maybe a banana 20-25 minutes before heading out. Everyone is different, just try a few of these. Good luck.
 
Blueliner

Blueliner

Well-Known Member
For me, morning runs are just a little tougher from an energy standpoint, no matter what I eat. It usually takes me 1 to 1.5 miles to shake the cobwebs off.

For a long morning run, I might have a chewy granola bar and water beforehand, with a gel about every 45-55 minutes (Note: the gels are highly concentrated, so you typically have to drink at water with the gels for them to have any beneficial effect).

For a shorter morning run, I might just make sure I gulp down a good bit of water before I go.
 
Phonedave

Phonedave

Well-Known Member
Pretty much anything that you eat in the morning before a run is not going to be available as energy during your run. Bagels, granola, toast, etc. All are great for staving off hunger pangs, but are not going to add to your available fuel stores.

If I am running in the AM (which I don't like to do either) I will eat a granola bar and some OJ about 30 minutes before heading out. The granola bar takes up space in my stomach and the OJ provides glucose for that quick energy burn.

On longer runs (anything over 6 to 8 miles) I like to use GU Chomps (which are chews, not gel packs) . Under that distance, I just don't seem much of a benefit (at least for me). I also don't stop for water on anything 6 or under (unless it is uber-hot out). I use the caffinated Chomps. I don't know wny, but I do. They don't seem to bother me from a hydration standpoint. I dont think there is much caffeene in them anyway. If you are going to take a suppliment such as a gel or a chew you really should drink water with it.

-dave
 
joel_maxwell

joel_maxwell

Permanent Resident of EPCOT
Phonedave said:
Pretty much anything that you eat in the morning before a run is not going to be available as energy during your run. Bagels, granola, toast, etc. All are great for staving off hunger pangs, but are not going to add to your available fuel stores.

If I am running in the AM (which I don't like to do either) I will eat a granola bar and some OJ about 30 minutes before heading out. The granola bar takes up space in my stomach and the OJ provides glucose for that quick energy burn.

On longer runs (anything over 6 to 8 miles) I like to use GU Chomps (which are chews, not gel packs) . Under that distance, I just don't seem much of a benefit (at least for me). I also don't stop for water on anything 6 or under (unless it is uber-hot out). I use the caffinated Chomps. I don't know wny, but I do. They don't seem to bother me from a hydration standpoint. I dont think there is much caffeene in them anyway. If you are going to take a suppliment such as a gel or a chew you really should drink water with it.

-dave
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Caffeine has never bother me either. I usually have 1 or 2 cups of coffee about 2 or 3 hours before a morning race in the event that nature needs to takes its course.
 
Erin_Akey

Erin_Akey

New Member
I cannot eat in the morning. I usually do a 5k as my morning run too. I will usually have a cup of coffee and a coffee flavored gel.about 30 minutes prior. That seems to work best for me.

If I try to eat and then run- YUCK!!!

I find the fruity flavored gels are too sweet but the chocolate and coffee flavors are perfect for me. Hubby likes the shot blocks more than the gels.
 
JillC LI

JillC LI

Well-Known Member
Anything under 6 miles in the morning and I just take a few sips of gatorade before heading out. Six to ten miles in the morning and I'll eat an apple with peanut butter or some granola and fruit about a half hour before heading out plus take some gatorade on the run. Anything longer than 10 miles and I'll eat the same thing beforehand but also bring a Power Bar or Power Gel with me. I hate the taste and consistency of both but they seem to sit well in my stomach and give me energy pretty quickly.

I recommend you find something other than an energy bar or gel before heading out in the morning for a 5K though. Fruit and whole grain cereal or whole wheat toast and jam or PB would probably be better options. It may just be that you are not a morning person in which case you will always find it harder to run in the mornings than the evenings (but you can train your body to overcome this natural inclination over time). If you're usually a coffee drinker in the mornings, by all means have your coffee to help perk you up before running!
 

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