PUBLISHED 12/06/2005
Running on Empty
You think you run better on an empty stomach because it gives you that lean, mean feeling.
Large numbers of runners head out the door every day without fueling up properly, even though science has clearly shown that a prerun meal or snack will boost energy levels and improve performance. Some claim they can't run with food in their stomachs. Others are morning runners who don't want to wake at an even ungodlier hour to give themselves time to digest. But you don't need to eat a lot of food to reap the energy benefits. "A slice of toast, a piece of fruit, or a cup of yogurt will help you train harder and perform better," says Dolins.
Change your ways:
Afternoon and evening runners should eat a snack with 60 to 100 grams of carbohydrate about two hours before exercise. This is as simple as having a banana and a bagel or two ounces of dried fruit and two cups of Gatorade.
Morning runners who are turned off by solid foods in the early hours can get their carbs via liquids such as breakfast drinks, soy and yogurt drinks, and sports drinks.
Your body will quickly get used to running with a small amount of food in your stomach, so practice with different high-carb options to see what works best for you.
