Exos | Formerly Core Performance

Set Your Fitness Goals. We'll Help You Achieve Them.

Join for free and you'll gain instant access to our tracking and reporting tools, expert coaching tips, and a free trial to our personalized training and nutrition programs.



Q&A: Eat Before Morning Run

Stockbye / Thinkstock Photo

Q: I like to run in the morning, but if I eat breakfast first, I usually feel nauseous. Any advice?

A: A small pre-workout meal will keep you energized and focused for your run so it's important to experiment to see what foods will fuel your training without upsetting your stomach. Try liquid or bland food, and aim for 30-60 grams of carbohydrates. Here are a few suggestions:

  • 8 oz smoothie: vanilla whey protein, berries, orange juice and ice
  • 1/2 cup of cereal and yogurt
  • 16 oz sports drink
  • Toast with natural peanut butter
  • 1/2 of an energy bar

Wash it all down with water and don’t forget to refuel within 30 minutes after your run. Go for a larger breakfast or enjoy a post-workout shake.

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.

Read Full Bio

Tags: Q&A, Food, Breakfast, Beverages, Outdoor Recreation, Cardio, Running