Is it better to run with an empty or full stomach?

It depends on the individual and the distance of the run.

Running on an Empty Stomach

* Pros:

* May improve performance for some people by reducing the risk of gastrointestinal (GI) distress, such as nausea and stomach cramps.

* May help you burn more fat during your run, as your body will be forced to use stored fat for energy instead of the glucose from your last meal.

* Cons:

* May cause low blood sugar (hypoglycemia), especially if you are running for a long time or at a high intensity.

* May make you feel lightheaded or dizzy during or after your run.

* May increase the risk of hitting the wall, or feeling extremely fatigued, towards the end of your run.

Running on a Full Stomach

* Pros:

* Provides a steady source of energy for your run.

* Helps to prevent low blood sugar and the associated symptoms.

* May help you feel less hungry during and after your run.

* Cons:

* May increase the risk of GI distress, especially if you eat a large meal or foods that are difficult to digest.

* May slow you down, as your body has to work harder to digest the food.

* May make you feel bloated or uncomfortable during your run.

Recommendations

* If you are new to running, it is generally best to start by running on a full stomach to avoid the risk of GI distress.

* Once you have become more experienced, you can experiment with running on an empty stomach to see how it affects your performance.

* If you do decide to run on an empty stomach, start with a light meal or snack about an hour before your run. Avoid foods that are high in fat, fiber, or protein, as these can be more difficult to digest and may increase the risk of GI distress.

* If you experience any GI distress during or after your run, slow down or stop running and drink some water. You may also need to eat a small snack to help settle your stomach.

* Listen to your body and adjust your eating habits as needed to find what works best for you.