Q: I like running in the morning recently. Every morning, after I get up and drink a glass of water, I go to run in the community. I feel that I consume a lot of fat. After every run, I feel very empty and my legs are shaking. Especially want to eat. Is there any way to alleviate this? Assistant Professor, Department of Health and Exercise Science, University of Memphis, USA A: For someone who likes to exercise in the morning, you must eat something that is easy to digest, such as bananas, raisins, high carbohydrates sports drinks, etc.
And don’t exercise again after 30 minutes. Don’t eat fat and protein foods. Because these foods are not easy to digest. Simple sugars such as syrup and orange juice are easy to digest, but they can cause a sudden spike in blood sugar in the body, which can make you feel tired. So don’t drink sugar water, honey, etc. Exercising on an empty stomach can cause dizziness, even vomiting, “exercise-induced hypoglycemia”, and even TV syncope; while exercising immediately after eating can cause stomach pain and even vomiting. If you are exercising within an hour of waking up, you must eat foods that contain 200-300 kcal of energy.
For friends who want to lose weight, they may think that running on an empty stomach after getting up in the morning, after a night of digestion and absorption, the blood sugar in the blood is low, so that the body can directly use fat during exercise. This statement is wrong. The body always needs to use sugar to decompose and supply energy. The first thing to do is blood sugar. If the blood sugar is too low and the body cannot get timely energy supply, syncope will occur, which greatly reduces the intensity of exercise. Not for the purpose of exercising.
On the contrary, eating a little banana and carbohydrates properly before exercising, on the one hand, ensures a sufficient supply of blood sugar, on the other hand, the decomposition of sugar can promote the burning of fat. In other words, this is an efficient way to exercise. It looks like you have eaten something, but this “oil” can mobilize the sleeping fat in your body’s machine and burn it efficiently. In this way, the goal of losing weight can be achieved.
