Can I have a cup of coffee before running in the morning

You can drink coffee in moderation before running in the morning, but it needs to be adjusted according to your personal constitution. The caffeine in coffee can improve exercise performance, but drinking on an empty stomach may stimulate the gastrointestinal tract. Caffeine can promote fat metabolism and delay fatigue, making it suitable for consumption before moderate to low-intensity aerobic exercise. Black coffee has low calories and no added sugar, so it does not significantly increase calorie intake. People with gastrointestinal health can drink about 100ml half an hour before running, and it is safer to pair it with a small amount of whole wheat bread. The half-life of caffeine is about 5 hours, and afternoon exercisers need to control their intake time to avoid affecting sleep.

Some individuals may experience palpitations or stomach discomfort, and hypertensive patients should be cautious. If symptoms such as hand tremors and dizziness occur after drinking, exercise should be stopped immediately. Excessive drinking before exercise may lead to dehydration. It is recommended to pair 200 milliliters of water with each cup of coffee. Lactose intolerant individuals should avoid adding milk to prevent gastrointestinal discomfort during running. People with diabetes should not choose sugary coffee drinks.

Adequate water intake should be ensured before and after running, and potassium rich foods such as bananas can be supplemented 30 minutes after exercise. Long term fasting runners are advised to choose foods with low glycemic index, such as oatmeal Congee, and a small amount of nuts can stabilize blood sugar. Exercise and diet should be adjusted according to individual reactions. If there is persistent discomfort, it is recommended to consult a nutritionist or doctor.