For some it's down to logistics - getting up early enough to digest a fuelling breakfast before an early run is a challenge. For others, it's a considered choice - heading out with the fuel tanks empty, we've been told, forces the body to turn to fat as a fuel source, boosting endurance and burning off unwanted wobble. Or does it?
The latest research suggests that forgoing that pre-run bagel might not be the boon you think it is. A recent study found motivation and energy levels before exercise were lower when participants were in a fasted state, while those doing fasted workouts performed worse and enjoyed workouts less than their fed peers. It's the latest study to challenge the value of exercising on an empty stomach; in fact, researchers have long been questioning this received wisdom.
FAST AND THE CURIOUS
First, let's be clear on the meanings. "Being 'fed' refers to your metabolic state after eating food, when the body is digesting and absorbing the nutrients," explains Renee McGregor, leading sports dietitian and RW columnist. She notes that this state typically lasts for up to four hours after eating, although it could last for up to six, depending on the speed of your metabolism and what you've eaten - high-fat or fibrous food, such as whole grains, red meat and seeds, will take longer to digest than simple carbohydrates.
As such, when you wake up in the morning after an (ideally) eight-hour slumber, you're probably in the opposite state: fasted. "What you eat the night before will always influence your energy the following day, but it won't be available as direct fuel because your body will have broken it down and used it for energy," adds McGregor, dispelling the myth that a bowl of pasta at 7pm will have fully carbo-loaded you for a morning outing.
This story is from the September / October 2023 edition of Runner's World SA.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.
Already a subscriber ? Sign In
This story is from the September / October 2023 edition of Runner's World SA.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.
Already a subscriber? Sign In
FEUD FOR THOUGHT
As the Paris Olympics approaches, bringing healthy rivalries and lofty ideals to the fore, we shine a light on running's dark side.
WELCOME TO THE - GUT LAB
Between all of the social media 'hacks', the sensational promises and the scientific jargon, the path to better gut health can feel nearly impossible to navigate. Allow us to give you an insider's guide.
THE ULTRA GURUS
TAKING ON AN ULTRA requires both dedication and expertise. Here are three world-class experts to help you maximise your training, form and race-day mindset - and unleash the long-distance runner in you.
24 REASONS TO RUN IN 2024
How every step you take will change your life for the better this year.
ADVANCED HALF MARATHON TIPS
Expert advice on how to maximise your 21.1 potential.
YOUR BETTER HALF
Why - and howyou should run your best 21.1 right now.
IMPROVERS' TRAINING PLAN
Already have a half or two under your belt, and want to get faster? Here's how.
FIRST-TIMERS' TRAINING PLAN
Top tips, and a 12-week training schedule to guide you through your first half with a smile on your face.
READY TO START?
Thinking about doing your first 21.1km race? Our experts have the answers to your training questions.
MY RUNNING LIFE
ORDINARY RUNNERS doing EXTRAORDINARY THINGS