Dans Papers - June 8, 2007 - The Y-Factor

There is a common misnomer that by exercising on an empty stomach in the morning, you'll burn off the calories you acquired the night before. While you will work off some of those calories, you'll probably work off more if you have a little something in the belly. I know what you're thinking - why consume calories if you're trying to get rid of them? The reason is relatively simple. Your body is like a car. If you wake in the morning and take it for a run without eating, it's like driving a car on fumes. It will go for a little while, but the distance it travels and its ability to perform correctly will be seriously compromised. Without morning nutrition you are more likely to workout at a lower intensity and reach fatigue earlier, as well as experience headaches, dizziness and nausea, which are all symptoms of low blood sugar. The other obvious factor that may come into play is hunger.

Solving all these problems can take a little experimenting because each body reacts to foods differently. There are a few general warnings. You don't need a heavy breakfast of bacon and eggs. Though filling, exercising on a stomach stacked with heavy, fatty items can make you sluggish and less productive. Dairy can be tricky. A bowl of cereal sloshing around as you run doesn't always make for the best solution, but, as I said, it is an individual preference.

What you are looking to create in your body is the proper combination of fuel and energy that will help you exercise. Breads such as toast or a bagel will digest quickly and give you some energy. They are also pretty neutral and shouldn't upset your stomach or weigh you down too much. For longer exercise routines try a banana. Not only does it have potassium (467 mgs), which will help prevent cramping, it takes longer to digest, which will give your body a more constant energy source. Avoid caffeine. Sure it'll wake you up and give you energy, but it is the wrong kind of energy. Your body will drop from the caffeine high and become exhausted. Also, caffeine will cause dehydration and may cause gastrointestinal situations including heartburn and diarrhea.

For big races, you hear about runners eating tons of pasta the night before because it is a carbohydrate and fills the muscles with glycogen (a sugar which provides energy). This may cause you to become constipated, which doesn't making running any easier. Wiser choices consist of ancient grains (quinoa, amaranth and kamut), whole grains, fresh fruits and vegetables. Also, this type of meal is for extensive events that can burn thousands of calories in one day. If you're just looking to lose weight by burning excess calories, this is not the option for you.

Eat somewhere between a half-hour to an hour before exercising. It will give your body time to begin digesting the light meal you just ate. You should stretch for a half-hour before you exercise to avoid cramps, tears or any other muscle injuries. This is also a good way kill downtime between eating and working out.

Hydration is a key component of proper morning exercise. Your body has just spent around eight hours without water so it makes sense to get some liquids in the system. Wake up in the morning and drink two glasses of water before you do anything else. It gives time for the water to be absorbed into your body. Continue drinking water before your workout. As you go, you will learn how much is too much. Fruit juice or sports drinks will also hydrate and give you some of the carbohydrates needed for exercises, but should not be used as a substitute for food.

After the workout there is a 45-minute span when the body is better suited for rebuilding glycogen levels in the muscles and insulin is at its peak level, which can help rebuild muscle protein. Eating a meal that combines carbohydrates and protein at this time will help restore muscles and reduce fat in the body. Try yogurt and fruit or a peanut and banana sandwich. If you miss this window, you'll end up decreasing your replenishment process by over 50%.

Finding the right balance of food may take some time, but once you do, the benefits will be well worth it.