What to Eat Before Training

I often get asked what to eat for breakfast before training. Or if you should eat anything at all, especially in our 6:00am running group classes. Everyone is different; some people can’t stomach an early snack while others can’t function without it. You are able to develop the ability to stomach an early meal, if you need to make the change, although it might be a slow adjustment for some.

Do you need to have pre training breakfast?
It depends on a few factors. Firstly the type of training you’ll be doing and the duration. If you’re completing a 45 or 60min workout or exercise class then you could get away without eating anything. There is enough fuel stored in your body to power you through the session. However with some of the more demanding training sessions you’ll feel better with something light. It not only provides energy but send the signals to the rest of your body that you’ve started the day. I like to have some toast. In fact before a running group I’ll probably only have ½ piece as I don’t want anything heavy in my stomach but the few bites are enough to get me started. Personally I wouldn’t want porridge or cereal & milk sloshing around in my stomach while training but some people to like that. If you do crave a big breakfast get up earlier & eat well before training so you have extra time for digestion & absorption before hard training
For my long runs, that are longer then 90mins, it is important to eat beforehand. I will get up earlier & have at least 2 pieces of toast with energy dense spread like honey or jam and sometimes a drink as well.

Getting up earlier
It is important to get up earlier for bigger meals. This not only provides time for digestion but allows for any bowel movements so you can head out for your training feeling lighter & much more comfortable!
If every minute of sleep is precious, go to bed earlier. It’ll provide the extra sleep you need without compromising your morning training. To get the most from your training you need to recover, and sleep is a crucial part of this. As is your post run recovery breakfast. So get up early, eat before you get ready to maximise your digestion & settling time, and enjoy the session.
For those unaccustomed to eating before training start slowly with small snacks such as 1/3 of a piece of toast or 20g porridge & gradually increase to what feels good for you.

For more sports nutrition tips contact us at info@outfithealth.com.au