Early Morning Work-out food

[jrservices]

I need some expert advice on what to eat before I go to the gym. I usually wake up at 5am and get to the gym at 5:30, what would be a good balance to keep me fueled through my workout but not too much on the stomach? I normally work out pretty hard for at least an hour, this morning I think I ate too much with 2 eggs and 2 pieces of whole grain toast, kinda got light headed, sick feeling about 45 min into it. I know most people recommend eating 1-2 hours before workout, but I can't wake up at 4am just to eat breakfast...

Thanks
Richard

 

[bcw1284]

Re: Early Morning Work-out food

Try a protein shake/smoothie & a piece of fruit before and the solid food after.

 

[SeanRT]

Re: Early Morning Work-out food

What you want in the early morning is mainly carbs (this gets you going) and after the workout you'll want to hit the protein foods. I would suggest that you take something like wheat toast with honey or you could try a SMALL bowl of cereal (cold cereal, not oatmeal). Remember that your body has just gone for 4-8 hours without any sort of sustenance; don't shock your body in the morning by eating too much too quickly. If you do you'll just to have to taste your food a second time (and use a mop to clean up the mess).

 

[EXSOCAL]

Re: Early Morning Work-out food

I always stick to something simple, a banana and class of OJ, a piece of toast and protein shake, apple and protein shake. Its just enough to kill the hunger, I also try and mix some sugar in, someone mentioned honey, perfect. Sugar will metabolize fast and give you that initial kick in the ass to do your thing.

 

[JJones75]

Re: Early Morning Work-out food

Mix up some whey protein 30-40g(bout scoop and a half) with a teaspoon of honey and a teaspoon or peanutbutter , your gonna need to add a very little bit of water to make it thick as peanut butter then either eat thay like it is or on a piece of toast , its a total macro balance (30-40g carbs and protein and 8g good fat) in a very small easly digested package. maybe get up 15 min earlier to allow a little more time to get through the stomach.
DO NOT drink a ton or liquid with it , 6-8 oz max. also eat standing up and eat slowly , this will prevent the food from pooling in the gut.

Personaly if i had to train that soo after wating i would just sip on a BCAA drink through my training , if you eat somthing then the body has to work on trying to digest that while your abusing it , thats not a good situation for the muscles or stomach

 

[palma]

Re: Early Morning Work-out food

Perhaps it's just me, but I don't eat anything. Most weekdays, I wake up at 4:30 and am at the gym just after 5. A sugar free energy drink (or something else like jack3d) and music, and I'm good to go for at least 2 hours. I hit a protein drink immediately after finishing up.

 

[fokai_zach]

Re: Early Morning Work-out food

I cannnot eat before I work out.. I will puke due to the intensity i train in.. but i do take pre workout drink like superpump from gaspari, but you have to wait a bit because it give you superdumps.. after the dump your good to go..

 

[300WSM]

Re: Early Morning Work-out food

fruit smoothie.

body runs on blood sugar. you haven't ate in at least what probably 7 or 8hrs.


fruit digests the fastest as it pretty much goes right through stomach and into the Small Intestine. Unless you have something in your stomach. So always eat fruit on a empty stomach.

So you could do that on the way to the gym. Take a leak when you get there and you'll have your energy and an empty stomach.

after your workout: Do whey ISOLATE powder mixed with some juice. 20-30 grams protein to repair and build your muscles. Remember for recovery you need approx 3 to 1 ie. 3x carbs to 1x protein. The juice will help replace the blood sugar used.

you get lightheaded because the eggs are extremely hard to digest especially when your busting a$S and need your blood in your muscles rather by your stomach/SI/LI - carrying/digesting the eggs.

 

[300WSM]

Re: Early Morning Work-out food

btw eggs are not a great source of protein usually what 6-8grams per egg with a bunch of fat and cholestorol. If you want to rip up and cut up ...not what you want. plus it aint good for yer arteries heart etc.

whey isolate = no cholesterol nor fat..just protein and low cal.. what body builders refer to as CLEAN

 

[JJones75]

Re: Early Morning Work-out food

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: 300WSM</div><div class="ubbcode-body">btw eggs are not a great source of protein usually what 6-8grams per egg with a bunch of fat and cholestorol. If you want to rip up and cut up ...not what you want. plus it aint good for yer arteries heart etc.
</div></div>

Thats not true

the fat found in eggs is a quality fat.
let me rephrase that
the fat found in <span style="text-decoration: underline">quality</span> eggs such as free ranging or vegitarian fed chickens in quality fats high in omega 3 fats and will not raise you cholestrol.

the idea that eating foods high in cholestrol is bad for you stems from test done on rats which donot have the body desgined to process it as they are not generaly omnivours , had the same test be run on somthing like an animal that was desgined to eat a significant amount of meat the results would have been differant.

I have personaly improved my cholosterol reading each year by eating more whole eggs and more red meat!!
BUT
the red meat is either grass fed beef or wild game such as deer and elk and the eggs are from free ranging chickens

I highly recomend that people look into and read some info put out by the Weston A. Price foundation http://www.westonaprice.org/ they are a non profit group with no hiden agenda

 

[cooper623]

Re: Early Morning Work-out food

+1 on the carbs before and protein after. Carbs get you going and are very easy on your stomach which should get rid of that sick feeling. And then eating protein afterwards is an obvious one but still good advice, you dont want to waste any of your workout.

 

[FALex]

Re: Early Morning Work-out food

I wish I had time to mix stuff up...cook eggs and all that good stuff. I eat low carb, and on the go, it's sometimes difficult. I buy these bars called Soy Joy. They are great and low carb too.

 

[benchmstr]

Re: Early Morning Work-out food

turn the infrared grill to "hell"....take the sirloin thats has dried overnight in the fridge out..and throw it on the 900 degree grill surface for about 1-2 minutes a side....have some french cut green beans with it...

i have ate this, or grilled chicken every morning for as long as i can remember....infrared grills are epic!! and it takes me under 5 minutes to cook most meats..

bench

 

[superde]

Re: Early Morning Work-out food

I drink a glass of this before my 4 am runs, or early workouts:

http://buyadvocarespark.com/.

It gives me some caffeine as well as 11 grams of carbs to get me perked up and going for an hour or so. Then after, I eat some high fiber cereal with a protien shake as the milk, and a chicken sausage.

 

[SeanRT]

Re: Early Morning Work-out food

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: benchmstr</div><div class="ubbcode-body">turn the infrared grill to "hell"....take the sirloin thats has dried overnight in the fridge out..and throw it on the 900 degree grill surface for about 1-2 minutes a side....have some french cut green beans with it...

i have ate this, or grilled chicken every morning for as long as i can remember....infrared grills are epic!! and it takes me under 5 minutes to cook most meats..

bench </div></div>

+1 on the infrared grill.

Everyone's physical body is unique in that what may work for one person (whether it be weight-lifting in the gym, what you eat before and/or after, etc.) may not work the same way for another person. Find out what works for you and stick with it. That's pretty much all there is to it.

 

[skinney_7]

Re: Early Morning Work-out food

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: jrservices</div><div class="ubbcode-body"> I know most people recommend eating 1-2 hours before workout, but I can't wake up at 4am just to eat breakfast...

Thanks
Richard </div></div>
YES YOU CAN!!! i usually "try" and get up by 4am get my shups and situps out of the way, then hammer down for a couple hrs, by about 730 i'm ready for my 2 lbs of oatmeal (with peanut butter and honey)!!!

 

[Stout916]

Re: Early Morning Work-out food

"but i do take pre workout drink like superpump from gaspari, but you have to wait a bit because it give you superdumps.. after the dump your good to go.." - fokai-zach

LMFAO!!!!...I only laugh cause its true on an empty stomach.

 

[Advokaten]

Re: Early Morning Work-out food

After reading all of this,

I have but one question,

when do you guys go to bed?

I belive that 7-8 hours of good sleep is required to maintain a healty lifes style,

so are we talking, eight, halv nine or nine o´clock here?

/Chris

 

[SeanRT]

Re: Early Morning Work-out food

If you're on a hard lifting schedule you shouldn't get less than 8 solid hours of sleep.

 

[superde]

Re: Early Morning Work-out food

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Swedish guy</div><div class="ubbcode-body">After reading all of this,

I have but one question,

when do you guys go to bed?

I belive that 7-8 hours of good sleep is required to maintain a healty lifes style,

so are we talking, eight, halv nine or nine o´clock here?

/Chris </div></div>

Around 9 pm.

 

[Advokaten]

Re: Early Morning Work-out food

I am glad to read that,

at least you get in around 7 hours of sleep, and the good kind as well,

but why at four in the morning, any reasons or just the "thing" of it?

/Chris

 

[JJones75]

Re: Early Morning Work-out food

I wish i could get a consistant 8-9hrs sleep , generaly get 6 good hrs sleep , 8 on the weekends but i have to make sure to eat a good big of casine before i go to bed or hunger will wake me up after 6-7hrs.
I'm lucky enought to get 45-60 min a day or lite nap/meditationin the afternoon , i find that this realy helps lower fatigue.

Fatigue is not only physical but very much mental , your brain must rest to allow the body to rest

 

[jrservices]

Re: Early Morning Work-out food

Thanks for the tips guys, I had good luck so far with the fruit, etc. I also just started a log for my workouts that I am also documenting what I am eating. Maybe if I have another weak/dizzy day I can track it down to the pre-workout food. I am also going to try waking up at 4:30 so I can eat alittle earlier. Seems like they want you to eat 1 hour before workout so I am going to make a few changes and see how that goes.

Thanks Again,
Richard

 

[--BLACKOUT--]

Re: Early Morning Work-out food

If you're working out at 530 and waking up at 5... if you're taking protein, slam 20 to 40 grams of that and 1 cup of orange juice. Make sure it's whey, it'll get into your muscles quickly and the orange juice will stop your kidneys from eating muscle with the sugar intake. 2 eggs and 2 toasts is WAY TOO MUCH 30 minutes before a work out.

You don't need to wake up to eat two hours early just to get some good nutrition in you before a workout. Something in your stomach before like I stated above and good food the rest of the day will work out nice.

 

[superde]

Re: Early Morning Work-out food

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Swedish guy</div><div class="ubbcode-body">I am glad to read that,

at least you get in around 7 hours of sleep, and the good kind as well,

but why at four in the morning, any reasons or just the "thing" of it?

/Chris </div></div>

Kids, work, life, etc. It is the only time that I don't have something else to do. Sometimes i squeeze in a workout in the afternoon, but usually in the AM.