Everyone basically chooses to exercise in the morning. Maybe many people think that morning running is very good. Although the most scientific running time is between four and five o'clock in the afternoon, everyone may not be able to change the habit of morning running. Now the question arises. Can you have breakfast after running in the morning? Most people have experienced this problem. The editor of q6u.com wants to give everyone some popular science on this matter

Can I have breakfast after exercising in the morning?

You can have breakfast 15 to 30 minutes after running in the morning. If the intensity increases, the rest time will need to be longer.

Because the cerebral cortex center in charge of the movement of skeletal muscles and cardiac muscle is in a relatively excited state during exercise, while other parts are in a relatively inhibited state, gastrointestinal peristalsis is weakened, and digestive juice secretion is reduced.

In addition, during exercise, a large amount of blood is distributed in the exercise system, the blood in the digestive system is reduced, and the function is reduced. Even if you stop exercising, the above conditions will remain for a short period of time. Therefore, eating immediately after exercise will affect the digestion and absorption of food, which is harmful to the body. Over time, it may also cause indigestion, chronic gastritis and other gastrointestinal diseases.

At the same time, we should also pay attention to the intensity of morning exercise not to be too high. It should be maintained for one or two hours at most, and the heart rate should be maintained between 120 and 180.

How long before exercising in the morning can you eat breakfast

Breakfast should be eaten after running. It is not advisable to do strenuous exercise just after eating.

Eat breakfast thirty minutes after running to avoid intestinal spasm and vomiting during running. If you are afraid of hunger, you can eat a cup of cereal before running.

If you eat breakfast before running, it will increase the burden on the gastrointestinal tract and easily lead to gastroptosis. It is better to eat breakfast after running.

Don't exercise after a meal in the morning. Unless you can ensure that you exercise 1-2 hours after a meal, exercising right after a meal can easily cause indigestion.

However, people's blood sugar levels are generally low in the morning. At this time, some people will feel dizzy and weak when exercising on an empty stomach. Therefore, you can drink some honey water or eat a little something, such as 1-2 biscuits, about 30 minutes before exercising in the morning. Then, wait 30-1 hours after exercise before eating a regular breakfast.

Things to note when running in the morning

1. When you first get up in the morning, all parts of the human body are still in a cooling state, just like when the computer is first turned on. If you operate it immediately, it may cause lag or even crash. Therefore, you must be prepared for running in the morning. Including preparations for keeping warm (if running in winter)

2. It is generally not advisable to eat breakfast before running in the morning, because everyone knows the disadvantages of exercising after meals (bad for digestion and gastrointestinal). But running on an empty stomach in the morning is not very good. It is best to drink some salt water or honey water. At least drink some water. Why should we drink water before morning exercise? Because after a night of sleep, the human body loses a lot of water due to respiration, urination and skin evaporation, resulting in insufficient blood volume, increased blood viscosity, and microcirculation stasis. Participating in exercise in this state can easily induce cardiovascular and cerebrovascular diseases, especially people with high blood pressure and heart disease should pay more attention. Drinking water before morning exercise can change these adverse factors.

3. Although the oxygen content in the morning air is high, there are also more impurities in the morning air. In general, whether you run in the morning or at night, the most important thing is to run step by step according to your physical condition.

Recommended breakfast recipes

Cold dishes: seaweed peanuts, Korean kimchi, Tianmu Mountain bamboo shoots, enoki mushrooms, cucumbers, cherry tomatoes, lettuce salad.

Porridge: white rice porridge, preserved egg and lean meat porridge, oatmeal porridge. (With six kinds of side dishes including salted egg, meat floss)

Hot dishes: bacon, breakfast sausage, breakfast ham, baked beans with tomato sauce, butter broccoli, milky corn on the cob, breakfast fried potatoes, Western fried rice, Shanghai fried noodles, boiled eggs, two kinds of Chinese steamed pastries.

Oatmeal cereals: corn crisps, bubbly rice, cocoa rice, Golden McVie, donuts.

Bread: toast, baguette, soft meal bag, English muffin. (With butter, jam, honey)

Egg stall: fried poached eggs or pickled eggs on site.

Noodle stalls: soup noodles, wontons.

Cold drinks: orange juice, apple juice, pineapple juice, peach juice, milk, yogurt.

Hot drinks: milk, cocoa milk, soy milk, coffee, black tea.

Fruit: seasonal fresh fruit plate, four-season fruit bowl.

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