We've all heard that breakfast is the most important meal of the day - and that's especially true if you're waking up for an early-morning workout. But while skipping simple nutrition pre-workout can reduce the quality of your movements, eating too much can leave you feeling cramped and bloated.
However you choose to fuel up in the morning is personal preference, but going in empty should not be an option. For maximum results, you want to give your body quality nutrients to feed on. Eat about 20-30 minutes before your workout so you have enough time to digest. This meal should be simple and on the smaller side. It'll be just enough to give you adequate fuel for approximately 60-90 minutes. If your workout will be longer or more strenuous than normal, you can easily add in more of the foods listed to give you a longer punch, but don't forget to add more time to digest.
Power Protein Shake
Grab your shaker and add one scoop of whey protein powder, 1/2 cup of dry oats, cinnamon to taste, and one teaspoon of glutamine and/or creatine for extra power. Add water or almond milk, and shake vigorously. Let is sit for about 2-3 minutes. Shake again and down it. This will digest easily, and the oats will give you lasting power during your workout. You can also add in instant coffee to add a little zip to your step.
Whatever your "go-to" is before your early morning workout, make sure the carbohydrates are simple - your body will break them down quickly for a fast jolt of energy. Some great options: bananas, fresh fruits, dried fruits, jam on toast, maple syrup, or honey drizzled on any of the above foods. You can add in some nuts, cottage cheese, or greek yogurt for more calories.
No doubt there will be mornings when the stars just don't align. You wake up late, don't have time to prepare, and you didn't prep anything the night before. A quality protein bar goes a long way when fuel is needed fast. (Just make sure it doesn't have too much sugar, or you could end up undoing your hard work). One caveat: drink about 8oz of water with it. This will ensure you are hydrated and have enough energy to make it through your session.
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- December 08, 2017
- Jonathan Kay