Running On Empty?

I never exercise on an empty stomach. Primarily because I was diagnosed by my MD with hypoglycemia as a teenager. I've experienced extreme shifts in my blood sugar as the result of fasting (even overnight), with poor diet and with exercise or physical exertion. This is probably part of what drove me to learn about and develop my knowledge in nutrition. With that in mind, I've been struggling to find the perfect pre-run meal...I think that I found it.

It's really hot in Georgia right now. Pushing 100 degrees each day, making exercising outdoors more than uncomfortable...it's downright dangerous. Anyone with breathing problems (ex. Asthma) or other health conditions (ex. Diabetes) should avoid outdoor exercise during days when it's too hot or the air quality is compromised. Although the temp's more comfortable, I have a hard time running in the morning. Partly because I've been staying up too late and partly because it's dark and I don't want to get hit by a car. I've been running in the afternoon instead, but it's so hot!

What I've learned so far... gazpacho is not a good pre-run meal. Nor is a veggie hot dog with salsa. Watermelon and cantaloupe are also not good for pre-run eats. Half a peanut butter and jelly is good! The combination of carbohydrates and protein provides some energy and fills my stomach just enough to be comfortable during my run. The fiber also helps slow digestion and the release of glucose into my bloodstream (blood sugar), so hypoglycemia hasn't been a problem either.

One really important thing that I learned... don't eat figs during a run in 95 degree heat. Anyone who's read my blog knows my penchant for figs...and for stealing fruit from my neighbor's trees along my route! BUT, the figs are too high in sugar and fiber and just didn't agree with me. Eating just a couple caused reflux and discomfort and interrupted my run.

For best results, it's best to eat 20-30 minutes before a run. Include something high in carbohydrates (like bread) with a little protein and fat (like peanut butter) to slow absorption and provide longer energy. Drink plenty of fluids (see my previous blog) throughout the day and during prolonged exercise. What works for me: avoid high acid foods and larger meals and/or too much fluid just before a run -- should work for you too!