I workout first thing in the morning for an hour and a half. I do about 30 minutes of weight training and then 1 hour of cardio, 6 days a week. I know breakfast is a big part of dieting and losing weight but my time is very limited. I go straight to the gym, shower at the gym and then go straight to work. Do I even need to eat anything before I workout? If so, what is the best thing to eat in the morning before I go to the gym?
When you workout your body and mind require a lot of energy. This is because you burn energy at a higher rate than when you are simply relaxing. It is therefore essential that you eat a well-balanced diet before working out. It is recommended that you always eat something nutritious before weight training if your goal is to build muscle and burn fat. You never want to wake up and head straight to the gym without eating something. This can actually have a very negative effect on your body fat levels since you run the risk of burning lean muscle tissue. When you sleep at night, you are basically fasting without any food for 6-10 hours. When you wake up, your body is in the highest catabolic state of the entire day. What this means is that your cortisol levels are through the roof and your body is in the process of breaking down. Your goal is to get out of this catabolic state as quick as possible and the way you do that is to eat a high protein nutrient packed breakfast.
A pre-workout meal is very essential as it provides a readily available source of energy to fuel your muscles through an intense workout. It also limits muscle breakdown as well as reducing post-exercise recovery time so your body can recover and repair. Let’s cover the specific macronutrients and why they are so important for including in your meal before going to the gym in the morning.
Eat Foods Rich in Carbohydrates
Carbohydrates are the best sources of energy. They keep your body energized during long workouts and refill muscle glycogen levels. Focus on consuming slow releasing carbs pre-workout which are lower on the glycemic index (GI) in order to provide a steady stream of energy.
Eat Protein for Recovery
Your body requires protein to assist in repairing your muscles after tearing them down during your weight lifting workouts. Proteins consist of amino acids which are the building blocks of your muscle tissue. A sufficient supply of protein before working out will help your muscles stay in a positive nitrogen balance and also help recover from stress afterwards, especially if the exercise involved a lot of intense training. Eating a pre-workout meal consisting of some protein is crucial for priming your body for muscle growth.
Eat Healthy Fats
Taking into account the major goal of your workout, you may be convinced to limit the amount of fat or cut it out completely from your diet. This is not the case since fat provides the body with fuel and endurance. If you are engaging in long workouts, your body uses fats for energy after the depletion of your glucose supply. Healthy fats that are high in Omega-3 fatty acids also help with brain function and are very beneficial to heart health.
Eat Easy-to-Digest Food and Snacks
Don’t run on empty, especially if you train early in the morning. On the other hand, don’t eat a huge pre-workout meal with tons of calories either. Exercising on a full stomach can be challenging and not eating beforehand can make you weak or sluggish because of insufficient fuel, so there is definitely a balancing act between eating enough food while not overdoing it. Be sure to grab a small snack or a protein smoothie to keep your stomach calm and your body energized for a great workout.
Pre-Workout Foods and Meals
Consider eating a combination of clean, slow burning carbohydrates and lean protein for your pre-workout meal along with a little bit of healthy fat. Below are some great carbohydrate and high protein foods to focus on eating in the morning before you head out to the gym:
- Sweet Potatoes and Kidney Beans. Sweet potatoes are high in fiber, vitamin A, and are good sources of carbohydrates. Kidney beans are rich in protein which is necessary for muscle recovery.
- Whole Wheat Bread with Peanut Butter. This is a snack popular among vegetarians. Peanut butter is a perfect source of protein with some healthy fats.
- Hard Boiled Eggs. This is a low-calorie snack and an excellent source of protein.
- Oatmeal and Whey Protein Powder. This is one of my favorite pre-workout meals. Just mix 1 cup of old-fashioned oatmeal with 1 scoop of whey protein powder and a little water. Put it in the microwave for 1-2 minutes and then sprinkle a little cinnamon on it. You can even add a little flaxseed oil to it for some added healthy fats.
Eating the right pre-workout meal enables you to explore the full potential from your workouts. While this is vital, it is also of great importance to know the best time to eat as timing is everything. You need to allow enough time for the food to digest and be absorbed before working out. It’s recommended to eat your pre-workout meal about 30 minutes before you train. If you tend to leave the house right after you wake up in the morning, then right after you wake up make sure to go directly to the kitchen and eat your meal. Then, go put on your workout clothes and get ready. By the time you leave the house and drive to the gym, this will allow enough time for the food to digest properly and it will prime your body to be ready for a killer workout!
Another important thing to remember is make sure to always do your cardio after your weight training workout. You want to maximize all of your carbs (glycogen) during resistance training and then leave your fat stores ready to attack once you hit your cardio session after lifting weights.
Along with your pre-workout meal, the meal after your workout is also extremely important. These are the two most important meals of the day. You want to prime your body before training and then optimally refuel your body after your intense workout. Here is a great post-workout shake to take with you to the gym and drink immediately after your training session:
Post-Workout Meal:
- 1-2 scoops of whey protein powder.
- 40-60 grams of quick acting carbs (maltodextrin, dextrose, waxy maize starch).
An MRP (meal replacement product) like Met-RX or Lean Bodies works great post-workout because it contains maltodextrin which will refill your glycogen levels quickly. Fruit is not ideal since fructose (the sugar contained in fruit) primarily fills liver glycogen not muscle glycogen. You want to spike insulin post-workout and get those carbs to fill up your empty muscle glycogen stores.
