How to Get Energy Back After a Morning Run

If you feel like going back to bed after your morning run, the most likely culprit is improper recovery. A morning run should leave you feeling energized for the day ahead, not feeling like your inner gas tank is on empty. It is very important for runners to refuel and replenish lost fluids from sweating during a work out in order to keep muscles healthy and energized and to avoid injury.

Instructions

• 1

  Replenish your lost liquids immediately following your run. Drink enough fluids to replace those lost from sweat during your run. Good choices include water, chocolate milk or a sports drink.

• 2

  Consume breakfast in the form of carbohydrates and protein. Within 30 minutes after you stop running, consume 3 grams of carbohydrates for every 1 gram of protein eaten. According to the Hershey Center for Health and Nutrition, adding protein to your post run meal in the optimal 3:1 ratio will enable faster glycogen replacement.

• 3

  Revamp your night time routine. Eat enough carbohydrates the night before a morning run to top off muscle glycogen stores. Get eight hours or more of sleep before your run. This may require going to bed earlier or making your morning run later.

• 4

  Drink coffee or tea along with your post-run meal. "Runner's World" magazine reports that drinking a caffeinated beverage post-exercise speeds up glycogen replacement.