Running Races in July in the early morning of May the early morning, fasting, our body has enough energy to run or is essential to consume before breakfast?
During an overnight fast part of the liver glycogen (sugar stored in the liver) is consumed to maintain blood glucose levels constant, whereas muscle glycogen is not completely eroded.
If the power that follows is appropriate to your caloric intake in the morning you still have sufficient glycogen stores to run quietly an hour (who is well trained to two hours) without experiencing any loss of energy. Stress
more important (for a healthy person) is not so much physical, but it's more of a psychological nature: some are not able to get used to running in the morning even after months of trying, for others a few weeks, getting up out of bed and go running on an empty stomach is perfectly natural and very pleasant.
How to get used? Assuming that you have already used to run at other times (who hardly begins to run from scratch it does in the morning) to get used to playing sports in the morning without too much trauma is good to follow the following steps:
• If the goal is to get up an hour earlier than usual to get the time to run, takes some getting used to initially set the alarm clock an hour earlier ( without going to run). Doing so may give the race a stress that it depends only on the alarm clock early. When it is natural to get up at a certain time, then you can start running now waking hour that is used to.
• Avoid running in the morning the illusion of gaining an hour in a day "already too short" if you get up an hour earlier in the morning, you go to bed an hour earlier in the evening (otherwise we fall into the error above).
• Allow at least twenty minutes / half an 'hour since the beginning of the alarm Training. Not necessarily be a waste of time: you can wash your face (to wake), shaving (for men only, of course), begin to set the table for breakfast they will do after the race, wear clothing for running, etc..
• Be consistent and regular workouts in the morning! It is perhaps the most important advice: the first few times may be "hard" if the body is not used to be scrambled in the early morning. After a week or two when you continue to run regularly and always only in the morning, the body get used to waking up in a hurry and negative feelings disappear very quickly. Many runners, after less than a month of sports in the morning, think you just wake up the lane and can not wait to begin training.
• Perform a good warm-up: it is always important but especially when exercising in the morning. The heating and allow the muscles to move gradually from the sleep state to full efficiency.
• In winter, cover well for the first kilometers, to avoid running too fast at the beginning of heating to try and not feel the cold. As soon as you feel that you are starting to sweat, you should immediately remove the "first layer" (mesh heavy sweatshirt). If you remain covered for too long and you sweat a lot, at the time when you remove the shirt, the sweat begins to freeze on the skin "with consequences not entirely pleasant.
Breakfast before or after training? Running is an exercise to be performed preferably on an empty stomach for the kind of movement that causes a shaking of the stomach, both for the intensity of effort that causes slow digestion (to digest also like to run , needed blood and energy).
After the race instead becomes necessary to recover the energy spent during exercise. It supplied the muscle and liver glycogen, it is necessary to consume a good breakfast rich in carbohydrates and, if necessary, supplement with a snack (eg fresh fruit) in mid-morning. It is useful to take a little 'of proteins in order to have available the necessary amino acids for muscle repair the "damaged" during the exercise. A good breakfast could be, for example, milk or yogurt + bread and jam.
Race to fasting helps you lose weight? Running in the morning on an empty stomach helps to burn a good percentage of fat. Thanks to the long overnight fasting blood glucose levels are lowered and thus the muscles are prone to burn a mixture a little 'richer in fat and a little' less rich in carbohydrates compared to fuel that would be used at other times of the day.
This consideration must not be misleading: what matters most is the total amount of fat (and calories) you burn during exercise (see the article on the race to lose weight). The most important thing is then run as long as possible (morning or evening becomes irrelevant) in order to consume more calories as possible.
Source:
http://www.dietabit.it/sport/mattino-presto.html
