| Nutrition expert reveals the ultimate breakfast guide for early morning gym-goers |
| Morning person or not, the early morning is a great time to work out. |
| Fitness and nutrition expert Patrick Dale from Fitness Volt has revealed a useful healthy eating guide to fuel your morning workouts and maximize early-morning energy. |
What are the best morning pre-workout meals and snacks?
| Here are some of the best morning pre-workout meals and snacks. – Smoothies – Low-fat yogurt and protein powder – A carb/protein energy bar or granola bar – Scrambled egg whites – Instant oatmeal – Bread – Fruits High Protein Meat and crackers. If your pre-workout food contains moderate to high carbs and a protein protein, the food will power your body to workout. |
When should I eat before working out?
Pro tip: Eat a Pre-Workout Meal the night before
Whether in the morning or before dinner, eat your meal 30-60 minutes before you start your workout.
Save time by planning and preparing your workout meal the night before your workout day ( morning and evening workouts vary). For food and beverage remember, liquids digest more quickly than solids. If you plan to train after getting up in the morning, you can drink your pre-workout meal.
Eating a nutritionally complete meal a few hours before bed will help fuel muscle recovery and growth. Your early morning pre-workout snack should top up your already high levels of glycogen and glucose.
Eat Carbs
When you eat carbohydrates, they are broken down into glucose which acts as an immediate source of energy and any surplus is converted to and then stored as glycogen. Glucose and glycogen are needed to power you through your workout, carbohydrates should be the cornerstone of your pre-early morning workout meal.
You need fast-acting and easy to digest carbs. This means you should choose foods that rank moderate to high on the glycemic index chart (1). The glycemic index chart ranks carbs from 1-100, with 100 being the fastest acting. Moderate to high glycemic carbs are digested easily and raise your blood glucose quickly.
Examples of moderate to high GI foods include: Dates Breakfast cereal White bread Ripe bananas White rice
Protein
While you can eat carbs before training, some research suggests combining carbs with protein for a better effect (2). Consuming carbs with protein provides energy and can also help prevent muscle breakdown.
References
1. Glycemic Index.org: Glycemic Index Chart
2. PubMed: Pre-Exercise Nutrition: The Role of Macronutrients, Modified Starches and Supplements on Metabolism and Endurance Performance https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042570/
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