{"id":8416,"date":"2022-09-04T11:53:04","date_gmt":"2022-09-04T10:53:04","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=8416"},"modified":"2023-09-15T16:07:43","modified_gmt":"2023-09-15T15:07:43","slug":"what-to-eat-before-running-in-the-morning","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/what-to-eat-before-running-in-the-morning\/","title":{"rendered":"What to eat before running in the morning: 8 eating tips"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:149.92679355783%; }img#mv-trellis-img-5{display:block;}<\/style>\n<p>If you prefer to run in the morning, you may be wondering: &ldquo;What to eat before running in the morning?&rdquo;<\/p>\n\n\n\n<p>Running in the morning has many benefits.&nbsp;<\/p>\n\n\n\n<p>You get to fit in a workout before you start your day.<\/p>\n\n\n\n<p>Working out in the morning encourages you to eat healthier, boosts your energy throughout the day and puts you in a better mood.<\/p>\n\n\n\n<p>So what exactly should you eat before a run in the morning? What&rsquo;s the best way to fuel your morning run and what should you avoid?<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>What to eat before running in the morning<\/li>\n\n\n\n<li>What to eat before a run lasting less than 90 minutes<\/li>\n\n\n\n<li>What to eat before a run lasting more than 90 minutes<\/li>\n\n\n\n<li>What is carb loading?<\/li>\n\n\n\n<li>What not to eat before running in the morning<\/li>\n\n\n\n<li>Can I run on an empty stomach?<\/li>\n\n\n\n<li>Is it good to drink coffee before a run?<\/li>\n\n\n\n<li>8 eating tips summary before running in the morning <\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s get going!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-533x1024.png\" alt=\"what to eat before running in the morning\" class=\"wp-image-13005\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"what to eat before running in the morning\" class=\"wp-image-13005 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What to eat before running in the morning<\/strong><\/h2>\n\n\n\n<p>The length and intensity of your run will determine what you need to eat either the night before or during the morning of your run.<\/p>\n\n\n\n<p>It will also depend on how comfortable you feel with certain foods. <\/p>\n\n\n\n<p>For example, you will want to avoid anything that feels too heavy on your stomach.&nbsp;<\/p>\n\n\n\n<p>The general rule of thumb is that you should aim to eat a pre-run meal for runs lasting longer than 90 minutes.<\/p>\n\n\n\n<p>Then opt for a pre-run snack for runs lasting less than 90 minutes.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/fat-protein-efficient\/\" data-type=\"post\" data-id=\"10892\">Fat protein efficient vs. carbohydrate efficient, which is best for you?<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What to eat before a run lasting less than 90 minutes<\/strong><\/h2>\n\n\n\n<p>For runs lasting less than 90 minutes, aim to eat a light pre-run snack 30 to 60 minutes before your run.<\/p>\n\n\n\n<p>Some runners even run on an empty stomach if they can&rsquo;t &lsquo;stomach&rsquo; food early in the morning.&nbsp;<\/p>\n\n\n\n<p>If you do opt for a light snack, here are some snacks that are high in carbs to get you started:<\/p>\n\n\n\n<ul>\n<li>A banana topped with peanut butter<\/li>\n\n\n\n<li>A sports energy bar<\/li>\n\n\n\n<li>A bagel topped with butter or jam<\/li>\n\n\n\n<li>Half a bagel topped with peanut butter<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/zero-calorie-foods\/\" data-type=\"post\" data-id=\"11504\">Zero calorie foods: An eye-opening guide<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-1-1-683x1024.png\" alt=\"what to eat before running in the morning\" class=\"wp-image-13007\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-1-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-1-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-1-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-1-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-1-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-1-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-1-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-1-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-1-1-683x1024.png.webp\" alt=\"what to eat before running in the morning\" class=\"wp-image-13007 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-1-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-1-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-1-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-1-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-1-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-1-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-1-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-1-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-1-1.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What to eat before a run lasting more than 90 minutes<\/strong><\/h2>\n\n\n\n<p>For runs lasting more than 90 minutes, aim to have a pre-run meal 3 to 4 hours before your run.&nbsp;<\/p>\n\n\n\n<p>Carbohydrates and protein should be your main fuel sources for runs lasting more than 90 minutes.<\/p>\n\n\n\n<p>It&rsquo;s difficult to schedule a carb-rich meal into your morning routine, so many runners prefer to eat the night before a morning run.<\/p>\n\n\n\n<p>Here are some carb-rich meal ideas:<\/p>\n\n\n\n<ul>\n<li>Tofu cooked with white rice and side of veggies<\/li>\n\n\n\n<li>Oven-baked chicken with white rice<\/li>\n\n\n\n<li>Pasta with beef meatballs and tomato sauce<\/li>\n\n\n\n<li>Chilli con carne with rice<\/li>\n\n\n\n<li>Spaghetti bolognaise&nbsp;<\/li>\n\n\n\n<li>Beef burger with a side salad<\/li>\n\n\n\n<li>Chicken and red pepper stir fry<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/the-best-protein-food-for-runners\/\" data-type=\"post\" data-id=\"2525\">The best protein foods for runners<\/a> <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-2-1-683x1024.png\" alt=\"what to eat before running in the morning\" class=\"wp-image-13009\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-2-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-2-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-2-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-2-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-2-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-2-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-2-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-2-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-2-1-683x1024.png.webp\" alt=\"what to eat before running in the morning\" class=\"wp-image-13009 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-2-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-2-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-2-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-2-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-2-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-2-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-2-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-2-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-2-1.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is carb loading?<\/strong><\/h2>\n\n\n\n<p>You may have heard of the term &lsquo;carb loading&rsquo;. <\/p>\n\n\n\n<p>It is essentially the practice of consuming a higher level of carbs in order to increase your glycogen stores before a long run.<\/p>\n\n\n\n<p>Glycogen is the stored form of glucose. <\/p>\n\n\n\n<p>Glucose (sugar) is your body&rsquo;s main fuel source. Most of the carbohydrates we eat are converted to glucose.&nbsp;<\/p>\n\n\n\n<p>According to a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9291549\/\" target=\"_blank\" rel=\"noopener\">1997 study<\/a>, high carbohydrate diets have been reported to improve athletic performance by 2 to 3% in endurance events lasting more than 90 minutes.&nbsp;<\/p>\n\n\n\n<p>With carb loading, however, it&rsquo;s a fine balance between consuming enough carb-rich food and overeating.&nbsp;<\/p>\n\n\n\n<p>You don&rsquo;t want to feel sluggish before your run, equally you don&rsquo;t want to feel hungry!<\/p>\n\n\n\n<p>Carb loading should always be done in the days leading up to a long distance run. <\/p>\n\n\n\n<p>During this period, the foods you eat should be high in carbohydrates and low in fat and fibre.<\/p>\n\n\n\n<p>You should also focus on getting roughly 70% of your calories from carbs. <\/p>\n\n\n\n<p>Here are some foods that are high in carbohydrates:<\/p>\n\n\n\n<ul>\n<li>White or brown pasta<\/li>\n\n\n\n<li>White or brown bread<\/li>\n\n\n\n<li>White rice<\/li>\n\n\n\n<li>Porridge oats<\/li>\n\n\n\n<li>Unsweetened, low-fibre cereal&nbsp;<\/li>\n\n\n\n<li>Unsweetened granola<\/li>\n\n\n\n<li>White potatoes (without skins)<\/li>\n\n\n\n<li>Sweet potatoes (without skins)<\/li>\n\n\n\n<li>Sweetcorn<\/li>\n\n\n\n<li>Butternut squash<\/li>\n\n\n\n<li>Fruit<\/li>\n\n\n\n<li>Some fruit juices<\/li>\n\n\n\n<li>Sports drinks<\/li>\n\n\n\n<li>Beans and legumes<\/li>\n\n\n\n<li>Low fat milk<\/li>\n\n\n\n<li>Low fat yoghurt<\/li>\n<\/ul>\n\n\n\n<p>Try and avoid consuming refined carbohydrates during the carb loading period as these can cause temporary spikes in your body&rsquo;s glucose levels.<\/p>\n\n\n\n<p>Foods high in refined carbohydrates include:<\/p>\n\n\n\n<ul>\n<li>Cakes<\/li>\n\n\n\n<li>Biscuits<\/li>\n\n\n\n<li>Sweets<\/li>\n\n\n\n<li>Pastries<\/li>\n\n\n\n<li>Sweetened cereals<\/li>\n\n\n\n<li>Sweetened breakfast bars<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/carb-loading-for-runners\/\" data-type=\"post\" data-id=\"6648\">Carb loading for runners: Foods to eat and mistakes to avoid<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-3-1-683x1024.png\" alt=\"what to eat before running in the morning\" class=\"wp-image-13011\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-3-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-3-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-3-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-3-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-3-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-3-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-3-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-3-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-3-1-683x1024.png.webp\" alt=\"what to eat before running in the morning\" class=\"wp-image-13011 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-3-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-3-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-3-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-3-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-3-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-3-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-3-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-3-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-3-1.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What not to eat before running in the morning<\/strong><\/h2>\n\n\n\n<p>You will want to avoid any foods that feel heavy on your stomach or that could cause a stomach upset or bloating.&nbsp;<\/p>\n\n\n\n<p>As with anything related to food and athletic performance, it&rsquo;s all about trial and error to understand what works best for you.<\/p>\n\n\n\n<p>Foods that take longer to digest should also be avoided before a morning run.&nbsp;<\/p>\n\n\n\n<p>Here are foods to avoid before a run:<\/p>\n\n\n\n<ul>\n<li>High fibre foods&nbsp;<\/li>\n\n\n\n<li>Excessively fatty foods<\/li>\n\n\n\n<li>Foods high in lactose<\/li>\n\n\n\n<li>Beans and lentils<\/li>\n\n\n\n<li>Spicy foods<\/li>\n<\/ul>\n\n\n\n<p>In addition, according to Molly over at All About Marathon Training, you should <a href=\"https:\/\/www.all-about-marathon-training.com\/nutrition-for-runners-sugar.html\" target=\"_blank\" rel=\"noopener\">limit your sugar intake<\/a> to 6 to 9 teaspoons of added sugars every day to avoid the mid-morning energy slump.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/pre-run-eating-mistakes\/\" data-type=\"post\" data-id=\"3133\">4 common pre-run eating mistakes you&rsquo;re probably making<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Can I run on an empty stomach?<\/strong><\/h2>\n\n\n\n<p>Yes! In fact, many runners opt to run on an empty stomach as they do not like to eat early in the morning.<\/p>\n\n\n\n<p>It really comes down to personal preference and the type of run that you&rsquo;ll be doing (e.g. a short or long run).&nbsp;<\/p>\n\n\n\n<p>If you&rsquo;re going to be doing a long run, for example, then it is generally recommended to eat before your run by having a carb-rich meal the night before a run. <\/p>\n\n\n\n<p>Whilst there is a lot of research which says that &lsquo;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6983467\/\" target=\"_blank\" rel=\"noopener\">fasted running<\/a>&lsquo; can have benefits for some runners, it is generally recommended that you eat before a run. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/smoothie-recipes-for-runners\/\" data-type=\"post\" data-id=\"1388\">6 healthy smoothie recipes for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Is it good to drink coffee before a run?<\/strong><\/h2>\n\n\n\n<p>Any form of caffeine consumed before a run can increase your energy levels.<\/p>\n\n\n\n<p>In fact, many long distance runners and endurance athletes take <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6835847\/\" target=\"_blank\" rel=\"noopener\">caffeine supplements<\/a> on race day to boost their performance.<\/p>\n\n\n\n<p>To really feel the benefits of your morning coffee, drink your coffee around one hour before your run to allow the caffeine to take effect.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/supplements-for-runners\/\" data-type=\"post\" data-id=\"12493\">The 6 best supplements for runners: Here&rsquo;s why<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-4-1-683x1024.png\" alt=\"what to eat before a run\" class=\"wp-image-13013\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-4-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-4-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-4-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-4-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-4-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-4-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-4-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-4-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-4-1-683x1024.png.webp\" alt=\"what to eat before a run\" class=\"wp-image-13013 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-4-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-4-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-4-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-4-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-4-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-4-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-4-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-4-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/03\/what-to-eat-before-a-run-4-1.png\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>8 eating tips summary before running in the morning<\/strong><\/h2>\n\n\n\n<p>Now you know all about what to eat before running in the morning, here is our eating tips summary:<\/p>\n\n\n\n<p><strong>#1 Aim to eat a pre-run meal 3 to 4 hours before a run lasting more than 90 minutes<\/strong>.<\/p>\n\n\n\n<p><strong>#2 Aim to eat a light pre-run snack 30 to 60 minutes before a run lasting less than 90 minutes.<\/strong><\/p>\n\n\n\n<p><strong>#3 Carbohydrates and protein should be your main fuel sources before a long run.<\/strong><\/p>\n\n\n\n<p><strong>#4 Avoid foods that are high in fibre, high in fat, high in lactose.<\/strong><\/p>\n\n\n\n<p><strong>#5 Avoid spicy foods and foods that cannot be digested easily. <\/strong><\/p>\n\n\n\n<p><strong>#6 Carb loading is recommended in the days leading up to a long run.<\/strong><\/p>\n\n\n\n<p><strong>#7 You can run on an empty stomach if you cannot stomach foods early in the morning.<\/strong><\/p>\n\n\n\n<p><strong>#8 A morning coffee can increase your energy levels. Aim to drink your coffee around one hour before your run.<\/strong><\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/lose-30-pounds-in-30-days\/\" data-type=\"post\" data-id=\"10952\">Is it safe to lose 30 pounds in 30 days? Your questions answered<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you prefer to run in the morning, you may be wondering: &ldquo;What to eat before running in the morning?&rdquo; Running in the morning has many benefits.&nbsp; You get to fit in a workout before you start your day. Working out in the morning encourages you to eat healthier, boosts your energy throughout the day &hellip;<\/p>\n","protected":false},"author":1,"featured_media":9316,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[21],"tags":[276],"mv":{"thumbnail_id":9316,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/09\/20-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/8416"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=8416"}],"version-history":[{"count":12,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/8416\/revisions"}],"predecessor-version":[{"id":13018,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/8416\/revisions\/13018"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/9316"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=8416"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=8416"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=8416"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}