I’ve always been a morning workout person. Even before Quinn I was taking the 6am classes…now I need the 5am classes 😉 I love getting my workout done first thing in the morning and I know many of you do as well. I can’t tell you how often I hear people (especially my athletes) tell me they don’t eat before their AM workouts. So today I want to get into the specifics or why it’s so important to fuel before a workout (even a super early one) and strategies you can achieve it.
THE WHY
Clients always ask if fueling before a morning workout is really necessary? Does is really matter?? I get it….there is a lot of hype around IF (intermittent fasting) and the belief that fasting cardio will help you burn more stored fat. Maybe, but the side effects of this strategy outweigh the potential benefits IMO.
If fat loss is your goal…it doesn’t matter if you’re burning fat during exercise, but if you’ve created a calorie deficient at the end of the day. Working out on an empty stomach and then eating excessive calories after the workout because you’re starving will get you nowhere. You’re also going to get a much better workout fueled vs. fasting which will have better outcomes in the long run.
Does pre-exercise eating improve your workout?
- It will give you more energy- duh! It will also make your workout more enjoyable. Eating before that 6:00am spin class will help prevent low blood sugar which can result in feeling light headed, weak, and fatigue.
- Eating before your workout will help your muscles get stronger and leaner, not shorter and weaker. This happens because cortisol (stress hormone) peaks in the early morning, which puts your body in muscle breakdown mode. You can shift your hormones into muscle building mode by consuming carbs and protein before your workout.
- If you’re going to wake up early to exercise you might as well get the most out of you workout, right? It’s also important to be hydrated before your AM workout since dehydration will also slow you down.
THE HOW
Now that you’re in “the know” about how important fueling before your AM workout is….let’s talk about how to go about fueling. Obviously what and how much you consume will depend on variable factors like intensity of the workout, body size, etc. but here are some basic guidelines and suggestions.
- Aim for a 200-400 calorie snack
- Aim to get about 30 to 60 grams carb (120 to 240 calories) if the workout lasts 1 to 2.5 hours and 60 to 90 g carb (240 to 360 cal) if the workout is longer than that
- Examples include: english muffin, toast, banana with peanut butter, granola bar, oatmeal, dried fruit, smoothie, cereal, granola, or yogurt.
- Coffee is OK and is a functional fluid that can boost performance (hooray!)
If you just can’t stomach anything first thing in the morning try bringing a banana, dried fruit, or a sports gel/gummies with you and take 30 minutes into your workout as your body wakes up. I also always encourage my clients to test out small simple foods and see if they can get their body to learn to tolerate food in the morning. Start with ½ banana, handful crackers, or dry toast.
What Works For Me
Before my 5am workouts I drink water first thing, then have a shot of espresso and 1/2 banana. I then refuel with the other half of the banana and nut butter within 30 minutes of finishing my workout and drink my coffee with collagen. I will have a “second” breakfast about an hour or so later.
Hope this is helpful info for my early morning workout peeps!
xx,
Alix
