During scorching summer days, many runners choose to run in the morning or evening to avoid the extreme heat. Their dedication to running is profound, and paying attention to their diet to fuel their workouts is an important aspect.


With shorter days and longer nights in the summer, more people prefer morning runs to embrace the cooler hours. Morning runners often start their workouts soon after waking up, and since they've fasted all night, some might consider running on an empty stomach and having their meal afterward. However, running on an empty stomach can be taxing on the digestive system and may lead to discomfort, especially during longer runs.


Before embarking on a morning run on an empty stomach, if you're already feeling hungry, it's advisable to consume some energy before heading out. However, be cautious not to overeat, as it can lead to gastrointestinal discomfort. While individual digestion capacities vary, it's generally recommended to avoid high-fiber foods before running, as they take longer to digest. Opt for carbohydrates such as bananas, cereal, or bread to provide energy without burdening your stomach.


If you've eaten a substantial meal the night before and don't feel hungry when you wake up, it's not necessary to rush to eat before your morning run. However, after your workout, it's crucial not to skip a post-exercise meal. Eating immediately after exercise is not ideal, as the digestive system may not be prepared for heavy digestion. Delaying your meal by 30-60 minutes after your heart rate returns to normal can help replenish your energy levels and promote a quicker recovery.


For those who prefer evening runs, timing your meal is crucial. It's best to wait at least two hours after a meal before running to ensure that your food has been adequately digested, reducing the risk of gastrointestinal discomfort. If you feel hungry after your evening run, consider your running goals:


1.If you're running to maintain your weight, focus on replenishing fluids and electrolytes after your run. Avoid excessive and rapid fluid intake; instead, sip fluids gradually.


2.If your goal is fitness and muscle recovery, remember to consume protein after your run. However, since it's close to bedtime, avoid heavy, hard-to-digest foods like barbecue or beer, as they can lead to stomach discomfort and potential heart issues.


In summary, planning your diet around your running schedule in the summer can enhance your performance and overall well-being. Whether you run in the morning or evening, striking the right balance between nourishing your body and avoiding digestive discomfort is essential for an enjoyable and effective workout.

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