Hi! I'm new to the forum and pretty new to running too. :D I was told that if you exercise before breakfast (which I like to do) you will burn more muscle than fat. Is this true? If so what would you recommend eating that you wouldn't have to wait for 2 hours before your run, so as not to get cramps?
Thanks!
Anna
nope, def won't burn muscle. eating before a morning workout is your own choice. if you don't eat you won't be able to go as long, because you'll only have what's in your liver and muscles already. so in that sense, there's more of a chance you'll start eating into your muscle . . . but that's only if you go hard without eating.
and if you do eat, you don't have to wait long. there are plenty of foods that agree with you. i usually eat about 15 minutes before i run . . . an energy bar, a muffin, something like that. i wash it down with plenty of water so that it's processed more quickly. water is the key to everything.
I agree, I would eat something that is mostly carbs, protein is more difficult to digest. Maybe 1/2 a banana, or a bar with little protein. Everyone is different and you have to find what works best for you.
@togetthere -
I'd also add the following note about "burning muscle"... The idea that the average person is going to workout so hard that they are burning muscle seems like more of an urban legend/myth than something based on fact.
I see from your profile that you're goal is to run a 5K, that's an awesome goal! And I'm sure you'll get there. But if this is your first time (I assume) and your goal is to "just do it" or "to finish" then really you don't need to worry about fat burning vs. muscle burning vs. strength training vs. etc etc etc... You're focus should be working up to the time and distance required to reach your goal.
If you eat an appropriate amount of balanced nutritious food throughout the day and week, then you're body will have enough of all the macro nutrients (carbs, protein, fat) to get the conditioning needed to reach your goal. Just eat healthy food, and you'll do great.
I like the suggestion of eating carbs because they're easier to digest... but don't stress about it. If one morning you wake up and you're craving peanut butter or eggs, then go ahead and try it out before your run. If you'd rather eat yogurt in the morning because that's what you like, then cool eat what you like.
Now... if you're an elite athlete... then your detailed nutrition is more important... but really... this rarely applies to the rest of us.
Anyway, good luck! I'm rooting for you!
I personally never eat before a morning run, unless it is a race. Then I usually eat a bowl of cheerios an hour before then I only eat gels or something like that until after it is over.
@all thanks so much! You've all been very helpful! :D I hated the thought of actually burning muscle during a workout, so that was bothering me and you've put my mind as ease! :D
@Brad thanks for you encouragement! It's greatly appreciated! This morning I ate a few almonds about 35 minutes before my run and it was great! :D
I am by no means a professional, but let me share what helps me on my runs. Maybe someone else can benefit from it. I have ulcerative colitis, so eating and running dance a dangerous tango together. I find that eating too close to a run is an accident waiting to happen (pun intended), so I don't eat before a run at all. If it is a race day and it's early in the morning, I have to plan my meals the day before carefully. I have some protein with some carbs for lunch and at dinner the night before I have a serving of pasta. The carbs tend to take longer for my body to process so I still have energy for my race the next day without having to have a breakfast that would upset my stomach. Hope that helps a little bit.
I often do a morning workout so I have two breakfasts; a really small one so that I'm not running on a completely empty stomach (or swimming...2 mornings a week I swim), and then eat again about an hour after the workout. I do about an hour each time, though. If you're going out for less than 30 minutes, I wouldn't worry about eating unless you feel you want to. I go with like a small granola bar (100-150 cals), sometimes a small bowl of cereal, and coffee.
You might want to drink a little before, at least.
As for burning muscle, we actually often DO burn muscle as we work out, but it's not a substantial amount. Some studies have shown, in fact, that your actual fat burn is a little bit higher if you work out in the morning before you eat. The reason is, when you wake up your glycogen stores are low. Your body uses glycogen for fuel, and it's stored in your liver and your muscles. When your body has food it converts that to glucose for fuel (simplified version of what really happens), then goes to your glycogen stores, then to fat stores. It's never going to burn ALL FAT or ALL MUSCLE.
blockquote3. The oxidative metabolism of carbohydrate and lipid supplies most, if not all, of the ATP during prolonged submaximal exercise. Muscle glycogen, blood glucose and FFA are the key fuels. The relative importance of the various substrates for exercise metabolism is primarily determined by exercise intensity and duration, although training status, dietary manipulation and environmental factors can modify the metabolic response to exercise.blockquote
This is from a study done in 2000, which pretty much sums of up what happens during a longer workout. During a longer workout, most of the "fuel" comes from blood glucose and free fatty acids. That's why when you get into higher duration workouts, you need to fuel during them. Your body can, and does, convert fat (usually the FFAs floating about which do come from adipose) to glucose but it is not very efficient at doing that and that can cause a "bonk." (Bonk=out of fuel, feeling bad, icky, nasty moment. Do Not Want.)
So in short...if you're doing a short workout, no you don't need to eat before unless you feel better when you do. If you up your intensity, you may find you CAN'T eat before. (I have almost revisited my corn flakes on hill workouts in the morning a few times.) If you're going longer, yes you need to top off your fuel (you use a lot of glycogen while you sleep). Either way, you need to hydrate. YOu may not need to take water on a cool morning if the run isn't any more than 3 miles, but you should drink some beforehand.
I agree with Chapman...I don't eat before morning workouts unless it's a race. And then, I usually have something small like a slice or two of toast. It's just a matter of preference.
@cimarosti, msteechur, revery -Thank you all so much for you help! I've been very informative, and I appreciate it! Thanks!
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