What should I eat for breakfast after morning jogging?

Nov 24, 2022 Source: Cainiu Health

Dr. Lin Yunfei

Introduction

It's generally good to eat breakfast foods such as porridge, high-protein foods, fresh fruits, and vegetables after morning jogging. Porridge options include red date porridge, millet porridge, and Chinese yam porridge, which provide energy and help replenish fluids. High-protein foods such as lean pork, eggs, and milk supply energy and essential nutrients. Fresh fruits and vegetables like bananas, apples, or celery can stimulate appetite and help relieve constipation.

It is generally recommended to eat breakfast foods such as porridge, high-protein foods, fresh fruits, and vegetables before morning running.

1. Porridge

If running on an empty stomach in the morning, especially for a long duration with heavy sweating, significant fluid loss may occur, potentially leading to low blood sugar. It's advisable to consume porridge such as red date porridge, millet porridge, or Chinese yam porridge. These foods provide energy and help replenish fluids, alleviating dehydration.

2. High-Protein Foods

Morning running consumes substantial body heat and energy, along with physical stamina. It is recommended to include high-protein foods such as lean pork, chicken, eggs, and milk to promptly restore essential energy and nutrients.

3. Fresh Fruits and Vegetables

Consuming fresh fruits and vegetables before morning running is also beneficial. Options like bananas, apples, dragon fruit, celery, or spinach are rich in vitamins, help stimulate appetite, promote gastrointestinal motility, and relieve constipation.

In addition, eating low-sugar, low-fat foods before morning running can also help with weight management.

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The harms of running in the morning

Running in the morning may pose health risks such as hypoglycemia, respiratory diseases, and sudden death. Prolonged or intense running in the morning, especially on an empty stomach, can easily lead to hypoglycemia. If air quality is poor, inhaling harmful substances during morning runs may cause respiratory problems. In the morning, oxygen concentration in the air is relatively low; therefore, individuals with heart disease may experience angina, myocardial infarction, or even sudden death when running at that time.

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Why do I feel sleepy after running in the morning?

Feeling drowsy after morning running may be caused by poor sleep quality at night, excessive exercise, cerebral hypoxia, or low blood sugar. When sleep quality is poor, drowsiness after morning running is more likely to occur. Overexertion leads to a sharp increase in the body's energy consumption, which can result in post-run drowsiness. Reduced blood flow to the brain causes oxygen deficiency, leading to sleepiness.