How long after running on an empty stomach should you eat?

Nov 22, 2022 Source: Cainiu Health

Dr. Yang Shuwen

Introduction

Generally, it is recommended to eat about 30 minutes after running on an empty stomach. After fasting exercise, some people may feel particularly hungry due to energy expenditure. If you eat immediately after running while fasting, blood will automatically shift to the digestive system to process food, which may cause insufficient blood supply to other parts of the body and lead to discomfort. Therefore, it's advisable to wait around 30 minutes before eating after a fasted run.

It is generally recommended to eat about 30 minutes after running on an empty stomach.

After fasting cardio, some people may feel quite hungry due to energy expenditure. However, running increases metabolic rate and accelerates blood circulation. If you eat immediately after running, blood will automatically rush to the digestive system to aid digestion, which may lead to insufficient blood supply to other parts of the body, causing discomfort such as dizziness, headaches, and increased fatigue. Therefore, it's advisable to wait about 30 minutes after running to allow your body to gradually return to a resting state before eating. This not only reduces the digestive burden on the gastrointestinal tract but also promotes better nutrient absorption and more effectively replenishes energy lost during exercise.

If you feel extremely hungry after running on an empty stomach, opt for light meals and avoid greasy or spicy foods. Additionally, it's best to eat small amounts frequently rather than overeating at once, as sudden excessive food intake may cause bloating, abdominal pain, and other discomforts.

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The harms of skipping dinner and exercising

The harms of exercising without eating dinner include hypoglycemia, stimulation of gastric mucosa, and increased muscle fatigue. Running consumes energy in the body; if you run without eating, it can easily lead to insufficient energy supply, resulting in low blood sugar, symptoms such as palpitations and chest tightness, and even fainting. Additionally, running on an empty stomach may cause contraction of the stomach muscles, leading to gastric spasms.

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Why do I feel like vomiting after running on an empty stomach in the morning?

Feeling nauseous after running on an empty stomach in the morning could be due to inhaling large amounts of cold air during chilly weather, which irritates the gastrointestinal tract. It might also result from running too fast, causing abnormal gastrointestinal motility or a mismatch between muscle activity and internal organ function, failing to meet the demands of physical exertion. The above symptoms can also be caused by gastric ulcers, typically due to excessive gastric acid secretion irritating the gastric mucosa.

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Can you run on an empty stomach in the morning?

Try not to run on an empty stomach in the morning, but if you engage in moderate slow jogging, running on an empty stomach generally won't affect your health. When doing aerobic exercise, fasting usually has little negative impact and can help improve physical fitness and boost disease resistance; however, you should pay attention to the duration of the run. For fast running, it's best not to do it on an empty stomach, as this may lead to low blood sugar, dizziness, or similar symptoms.

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Is it okay to go for a morning run on an empty stomach?

Whether one can run on an empty stomach in the morning should be determined based on individual circumstances. For individuals with poor physical health, elderly people, or those suffering from chronic diseases, fasting morning runs are generally not recommended, as they may lead to hypoglycemia, arrhythmia, or even sudden death. However, for young people or those in good physical condition without underlying medical conditions, running on an empty stomach in the morning is acceptable and can help strengthen the body, aid weight loss, and boost immunity.

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Can you go for a run on an empty stomach in the morning?

Whether or not you can run on an empty stomach in the morning depends on individual circumstances. It is not recommended for individuals with poor physical health, older adults, or those suffering from conditions such as hypertension or diabetes, as fasting exercise may trigger hypoglycemia, arrhythmia, or even sudden death. However, young people or individuals with good physical fitness who do not have underlying medical conditions may engage in moderate morning runs on an empty stomach.

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Can individuals with hypotension take the 800-meter running test?

Individuals with hypotension should avoid the 800-meter running test. Patients with hypotension may engage in appropriate aerobic exercise, such as walking and jogging. They may choose to run 800 meters based on their individual condition, but should focus on slow jogging rather than speed. Prior to each run, adequate warm-up is essential, and running on an empty stomach should be avoided. In daily life, consumption of milk, eggs, and beef may be increased.

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Can you run on an empty stomach in the morning?

In general, running on an empty stomach in the morning is not recommended, as it may cause adverse reactions such as shortness of breath, hypoglycemia, gastrointestinal discomfort, muscle loss, and arrhythmia. If you plan to run in the morning, it's advisable to run about one hour after having a light meal. Always warm up before running to prevent sprains. After running, be sure to replenish fluids and nutrients to aid body recovery.

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What could be the reason for feeling dizzy after running for a short while?

Dizziness after running may be caused by physiological factors, or could be related to pathological conditions such as hypoglycemia or anemia. Individuals who normally lack physical exercise may experience dizziness when suddenly starting to run. Running on an empty stomach may lead to hypoglycemia, causing symptoms like dizziness. In patients with anemia, running can result in severe oxygen deprivation in brain tissue, which may subsequently cause dizziness and other discomforts.

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