How to fuel up for an a.m. run: plus, food that helps speed up your metabolism

Q If I eat before I run in the morning, I get cramps. If I don't, I feel tired, and I know I'm not working out as hard as I could. Is there a solution?

A "You're probably having a difficult time because after not eating for 10 or 12 hours, your muscles have reduced their stores of glycogen, the form of carbohydrate they rely on for energy," says Barbara Lewin, R.D., a sports nutritionist in Fort Myers, Florida, and founder of sports-nutritionist.com. Her solution: Have one or two carb servings--for instance, a few graham crackers or a lowfat yogurt sprinkled with granola--before bed to front-load your muscles with glycogen.

But for optimum performance, she says, you need to have a late-night snack and a light breakfast. "Most women who've had a bad experience eating right before an early run--or any intense workout--consumed too much fiber or fat," says Lewin. A better morning option: lowfat, low-fiber foods, which give you quick energy but don't leave you feeling bloated. "Just having an English muffin with jelly and half a cup of a sports drink 30 minutes before exercising may be enough to energize you," she says. "And that will crank up the number of calories you burn."

Q I've heard that the fatty acids in fish may help you slim down. Is that true?

A There is some evidence that fish oil boosts metabolism slightly, says Inga Thorsdottir, Ph.D., a professor of nutrition at the University of Iceland in Reykjavik. In her recent study, overweight 20- to 40-year-old women who ate about 5 ounces of seafood three times a week or took fish-oil supplements daily for two months lost a pound or so more than those who didn't do either. Earlier research from the University of South Australia found that taking fish oils and exercising are more beneficial than doing either one alone. Study participants who took fish-oil pills and ran or walked three times a week for 45 minutes shed 4 1/2 pounds in three months; those who only exercised or only took fish oils maintained their weight. According to lead study author Alison Hill, Ph.D., the fatty acids in fish oils activate enzymes that enhance the fat-burning effect of exercise.

While this research is still preliminary, Thorsdottir suggests having fish three times a week. Or you can take a 1,000-milligram fish-oil supplement daily containing DHA and EPA, the key omega-3 fatty acids in seafood. "I'd recommend eating fish rather than taking a supplement because other studies suggest that the protein in fish may also increase metabolism," says Thorsdottir. "The pills have no protein." Plus you'll save calories and make your heart healthier when you replace fatty meats or refined carbs with fish.

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