Tag: Run fuel

Approximately six million people in England run regularly each month, and a key question for many is exactly how long should you eat before a run in the morning. Getting the timing and nutrition right is a personal art that requires understanding the science to optimize performance and prevent discomfort during your workout.

Endurance athletes have roughly 90 minutes of stored glycogen before fatigue sets in, making mid-run fueling essential for longer distances. This is why many runners ask, “Should I use gels for long runs?” The answer, while often yes, involves a strategy based on duration, intensity, and individual tolerance.

For endurance athletes, carbohydrate loading can boost performance by 2-3% and extend endurance by 15-25%. Understanding **how long before a run should I carb up?** is key to leveraging this performance-enhancing strategy, which varies significantly depending on your run's duration and intensity.

According to the National Academies of Sciences, Engineering, and Medicine, proper hydration and pre-exercise fuel are vital for athletic performance, with early morning glycogen stores being naturally low after an overnight fast. This makes knowing **what to eat first thing in the morning before a run** a crucial part of any runner's routine, preventing fatigue and ensuring you have the energy needed to perform your best.

According to sports nutrition research, honey provides a fast-acting carbohydrate source, similar to commercial energy gels, making it an excellent natural pre-run fuel. The key to reaping its full benefits lies in understanding the correct timing, so how soon before a run should I eat honey?