When do you get your fuel for exercise?

[emilycat]

I suppose my main question is, for all you morning exercisers, Do you eat before or after exercise?
And for those of you who marathon and century ride and long-distance swim, can you eat while you're exercising?
And, how does your stomach handle food after exercise?

I'm wondering because I've found that I'm quite a rarity in the running community, in that I almost always eat before I run; I just don't have the energy if I don't, and I'm always famished in the morning.

Oddly enough, I can't stomach food in any form during a run, and even more than a sip of water can make me nauseous. Eating right after a workout isn't my idea of heaven, either. What about you all?

Emily

[food girl]

Emily,
I can't help you out with the morning exercise question, but I did try an interesting approach to eating while biking. A friend who has a friend who is a marathoner told me about cutting up an energy bar into little tiny pieces and eating them throughout your long workout therefore not overtaxing the stomach by cramming down a power bar at a stop. You also keep your energy up this way too. I try to eat about 100 calories for every hour of biking. This way I don't bonk. I have found if I bonk then I never truely recover - even after I eat I'm not 100%.

As far as eating after a workout I never feel like eating anything in the first 20 minutes, but this is your carb window to put extra glycogen in your muscles. If I can't eat I might treat myself to a sweet tea.

I think running & eating is probably very different from biking & eating, cramping would be a real issue.?
Lisa

[SusieO]

I always drink a glass of milk or eat a banana before I do any kind of exercise in the morning. On runs lasting longer than an hour, I drink watered down Powerade. And 20 minutes after a run, I am STARVING.

[emilycat]

Lisa,

That is a really good suggestion for eating during exercise....but I can't do that, either. I've tried eating in small amounts, and it only makes me feel like I'm going to retch. I have, however, discovered that I can drink sports drinks. It's never been a big issue for me, though, because since I can eat virtually anything I want before I exercise, I'm not usually lacking in energy.

And I do try to eat shortly (within 30 minutes) after exercise in order to replace my glycogen stores.

[hhcowgirl]

Emily--

Sorry this won't be of much help, but I am one of those morning runners who goes on nothing. For some reason I am simply not hungry in the mornings at all. But, I don't rack up the mileage that you do either--I'm pretty sure if I ever got past the 5-mile mark, I would have to take in some fuel first.

If I have to go running in the afternoon, though, it is imperative that I have some food in me, preferably some simple carbohydrates like a bagel. I used to think having a little protein was good, too, but I have since found that I tend to cramp up if I have much more than just straight carbs.

I am with you as far as replenishing my glycogen--I try to eat a little something 20-30 minutes after a good run or I can definitely feel it the next morning.

I'm sure this is self-evident, but have you ever tried just grabbing a banana in the morning? That's what I eat before a race (I know, I know, I should eat more, but I simply cannot stomach it at 8 a.m.) and I have found them to be a great source of readily-convertible and available energy.

[This message has been edited by hhcowgirl (edited 02-20-2001).]

[emilycat]

I actually don't have any problems with my running/eating patterns; I was just curious about everyone else's -- nosy, I guess http://www.cookinglight.com/bbs/smile.gif

I eat a banana, a bowl of cereal and a bagel before I run now, but next week I'm starting a job that starts at 8:00, and with Atlanta rush hour, I'll be getting up at 5:30 to run before work, so I think that something like a pre-run breakfast of a banana and an post-run breakfast of yogurt and a bagel will start to replace my present routine.

[MaryH]

When I go to the gym its always in the morning (i.e. 5:00 to 5:30 a.m.) and there is no way I have time to eat. So I always eat after.

However, when cycling you HAVE to eat or else you will bonk (yes that is a technical word). I had always heard you were supposed to consume 200 calories an hour. However, sports drinks can provide some of that and won't upset the stomach as much (although you need to try them out first because effects vary from brand to brand.) Also, another interesting fact, and this would apply to runners as well, is that the leading deficiency for distance runners/cyclists is NOT dehydration, but lack of salt. You sweat so much that you need to replace the minerals (as well as the water). Sports drinks and power bars usually contain sufficient amounts of sodium to help avoid this.

So, when I bike I always eat (its a great excuse). And if its a century ride, I'll eat some of the gels/power bars while I ride. I'm blessed that my stomach hardly ever gives me any problems.

[m4star]

I am not a "runner" exactly (weak knees) but I do try to do a jog or run once every few weeks. But before I do any workout (aerobics, strength training, yoga, etc...) I usually do not eat but instead drink about 2 glasses of water.

Still there are those mornings where I am just totally starved upon waking (or sometimes it is my hunger that wakes me up!) On those days I have some fruit, or a handful of dry cereal, or maybe a few mouthfuls of yogurt. Nothing too much or too heavy. But without fail I am very hungry by the end of my cool down.

[cindyluwho]

I can't really eat before running in the mornings, or drink more than about a quarter cup of water or else I get cramps. But I usually eat cereal after running because then I'm hungry. I don't really eat breakfast unless I've gone running that day, because I rarely seem to be hungry in the mornings if I haven't exercised. http://www.cookinglight.com/bbs/smile.gif

[SusanD]

For me, running on a full (or even partially-full) stomach gives me side cramps. Before I got pregnant I used to run at 5:30 am and follow it up with breakfast, and that worked out perfectly for me. Occasionally I'd run in the evening after work, but found that even if I'd had a snack in the afternoon I'd get cramps. I only go a short distance (2.5 miles) so my body's able to handle being "low on fuel" with no problem as long as I eat afterwards.

[Tiger]

I exercise as soon as I get out of bed. But I first have a small glass of OJ. Than I drink water during my work-out. When I'm done I have breakfast.
If I don't exercise as soon as I get up I get hungry. And I don't do as well with food in my stomach. But the OJ helps me from getting hungry during the workout. I know I've read you have to have some sugar in you and I can't imagine getting hungry during a workout can be good for you.

[This message has been edited by Tiger (edited 02-25-2001).]

[acorreia]

Tiger,

I'm like you. I wake up at 5am. Grab some OJ with water mixed in. Drive to the gym. work out for about an hour. Come home. Get ready for work. Leave the house by 7:15am, drinking coffee on the way. At work, I make my breakfast. Usually 16oz of egg whites and 3 pieces of fruit.

-Angela

[Kerri]

Sorry it has taken me so long to answer your question. I guess I haven't really felt like a runner because I haven't ran in 3 weeks and I was sulking. Stupid hip. Anyways, when I USED to run I usually would eat something before. I never felt like I had to eat, but I wasn't opposed to the idea either. I just felt it would be better for me to have a piece of bread, or a bagel, just something and some water. When I was only running 3 miles, I didn't worry about it much, but definately as I ran more, I felt like it was important. I only got as far as 8 miles before my injury, so I didn't have to worry about eating or drinking during my run. If I ever get back out there, that is something I will have to deal with. Going to the doctor tomorrow, so hopefully I will know more then.

[makedah]

I try to be sure to get good nutrition and plenty of water the day before. I only have 40 min between when I wake and when I exercise, and I have a weak tummy that can't take food right before exercise. I have noticed that when I drink some OJ about an hour before I exercise I have more stamina and don't get leg cramps.

When I'm done, I'm ravenous.