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Q&A: Eating Before Early Morning Run

D'Arcy Norman / flickr

Q: My team runs at 8 a.m. I don't want to get up at six, so I feel like I'm eating too close to the run. Any solutions? 

A: Around 7 a.m., try to eat a simple breakfast, like toast with peanut butter, or yogurt and a bowl of cereal, or a banana with nuts.

Fifteen minutes before your run, have an energy gel and continue to have one for every hour you're running.

Make sure to hydrate often during the run to match your sweat rate (about 4-6 gulps for every 20 minutes of exercise).

Finally, recover with 10-30 grams of protein and 30-90 grams of carbs within 30 minutes of finishing your run. Reach for a shake or make a mid-morning snack.

About The Author

Amanda Carlson-Phillips – Amanda Carlson-Phillips is the vice president of nutrition and research at EXOS. As a registered dietitian, she has provided educational seminars and individual counseling to a variety of professional and elite sports organizations.

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Tags: Running, Food, Breakfast