6:30am workouts.. when to have breakfast?

adamwins1983

Hi all,

I work in a Hospital so for me, it’s easier to train in the morning before work, so I get up at 5:30am to train at 6:30am.

Currently I only have Amino Acids and a pre workout before, then post gym Amino Acids and a protein shake then once at work I’ll have Oats, almonds, blueberries with whey mixed in.

How many grams should the oats be? I’m sticking to 2200 calories per day at the moment as aiming to drop lb

Agree with no food before?

TavistockToad

As many grams as calories that you want breakfast to be?

Working out fasted is fine

adamwins1983

TavistockToad wrote: »

As many grams as calories that you want breakfast to be?

Working out fasted is fine

Thank you for the reply. I ask because some say x amount of protein is needed after a workout and x amount of this .. so in my mind, like to try plan my day out.. works for me.

deannalfisher

I aim for 20-30% of my daily protein before 10am (approximately 30-45g) but you may need to experiment to see what works best for you in terms of satiety

DancingMoosie

I workout every morning with water only and then have coffee and a snack after, but before work. I don't usually have a full "meal" until lunch. As long as you get your nutrients in over the day, I think it's fine.

adamwins1983

DancingMoosie wrote: »

I workout every morning with water only and then have coffee and a snack after, but before work. I don't usually have a full "meal" until lunch. As long as you get your nutrients in over the day, I think it's fine.

DancingMoosie wrote: »

I workout every morning with water only and then have coffee and a snack after, but before work. I don't usually have a full "meal" until lunch. As long as you get your nutrients in over the day, I think it's fine.

Thank you that’s a really helpful reply . Always wanting to learn what others do

deputy_randolph

During the school year, I have to train 1 morning at 630am. I get up at 530am, toast some toast (add avocado), and usually eat on the way to the gym. I need to eat before I workout, but too much food that early and that close to working out is not great for me.

I usually take a "real" breakfast with me in a cooler (boiled eggs, protein shake) and eat when I get to work at 830am.

snemberton

I don’t do well working out first thing in the morning without something light. I feel sluggish. I found a banana or small container of yogurt is about perfect, 30 minutes or so before I get to the gym. (My daughters have to be at school at 7 am, so I eat when we get up at 6:15-6:30, drop them off about 6:50 and get to the gym right at 7.)

I’ll have my regular breakfast about 9am, usually toast with avocado and cheese or some eggs, cheese, fruit and nuts.

bufger

I can't perform decent lifts without some carbs to feed the muscles so I get up at 4, porridge with whey at 4.30, gym at 5 until 6.30 then a banana at 7 or 8 and last until lunchtime. If it's a particularly hard session or during winter I'll bring my lunch and dinner forwards by an hour so that first stretch of post workout hunger isn't too long.

I tend to supplement protein in the morning with carbs then get protein via foods for lunch and dinner with no carbs. Ratio is P40, C20, F40 for when I'm cutting fat. I'm also on 2300 calories.

FL_Hiker

Because of my medications I have to exercise on an empty stomach, I go for a run every morning at 6:30 am 😊. I take my pills, run, and then eat cookies and milk when I get back home.

aokoye

When I workout in the morningI always do it fasted. My workouts consist of either running, cycling, swimming and/or some strength training. Typically it's cardio with a little bit of strength training thrown in. Soon rowing on water will also be in the mix. I've never had an issue with this.

The only time I'll eat anything of real substance during a morning workout is if I am planning on a long ride that involves multiple hours on the bike.

tinkerbellang83

Unless I am doing a long intense cardio event, I don't eat before working out in the morning. I will typically do a 8km row at 7am fasted because if I eat that early it makes me feel nauseous. I just keep a protein bar in my bag for after and then have breakfast about 10am (Usually weetabix with some banana).

mmapags

Unless you are in the 1-2% of elite athletes, nutrient timing is largely irrelevant as long as you are hitting your calorie and macro targets over the course of the day. So, nutrient timing should be driven by personal preference and gym performance.

I notices you mentioned taking Amino Acids. Most recent research demonstrates that, with the exception of whey, they useless as they are an incomplete protein and pretty much to nothing. With the exception of caffeine, this is typically true of PWO mixes. They bundle a bunch of stuff in them like AAs and charge for something that is mostly useless.

If you feel you need a PWO, make your own with caffeine and citruline and beta-alanine. There are those here who make their own and if you put a post up about it in body building, or do a search, you'll get some helpful info. There's an old saying, "if it's legal, it probably doesn't work. And if it works, it probably isn't legal. Just hate to see people waste money on the fitness industry marketing hype.

BoxerBrawler

As long as you're hitting your daily (or weekly) targets timing doesn't matter.

quiksylver296

I'm up at 0345, in the gym by 0430. Workout until 0600, at work by 0700. Have my coffee. Eat breakfast (plain greek yogurt, protein powder and berries) around 0900.

mbaker566

mostly i go fasted but if it's a longer run, i will down a couple of tablespoons of peanut butter or cottage cheese

TrishSeren

adamwins1983 wrote: »

TavistockToad wrote: »

As many grams as calories that you want breakfast to be?

Working out fasted is fine

Thank you for the reply. I ask because some say x amount of protein is needed after a workout and x amount of this .. so in my mind, like to try plan my day out.. works for me.

Amount and timing of protein pre and post workout doesn't really make any difference unless you're a professional athlete.

It's just preference really, I don't like working out with food in my stomach because it makes me feel sick so I eat breakfast after my work out and when I get to work.

apullum

You should make this decision based on what foods, if any, help you feel energized and productive during your workout. I get sluggish and dizzy if I don't eat, and I get sluggish and nauseated if I eat too much and work out soon after. I have a small high-sugar snack (usually fresh or dried fruit) about 20-30 minutes before my morning run, and then I have a high-protein, high-fiber breakfast after. Some folks respond differently, so it really is about figuring out what works best for you. Don't worry about nutrient timing, just focus on how you feel.

Courtscan2

I can't workout with food in my stomach, so I workout before I eat anything every day - usually around 5:30-6am. I do have breakfast within about 30 minutes of finishing though, as I'm STARVING by then.

Clobern80

I am up between 3:45-4:30 AM depending on what exercise I am doing that day. I don't "break my fast" until around 4:30 PM... people think I am crazy but why eat when I'm not hungry

adamwins1983

Some great replies and thank you! I read everyone and appreciate all the input.

Really enjoying the positive views since joining here!

Fair play to you for those who mentioned getting up at 3-4am to eat them train! I thought I was nuts for getting up at 5:30! 😂

Interesting take on Amino Acids!

What’s people’s thoughts on Creatine when aiming for lean muscle ?

CSARdiver

Your body cannot process food this quickly for you to use it, so this is largely your perception at work - a placebo effect.

This is more about what you are comfortable with. Personally I hate working out on a full stomach and eat light in the morning, workout, and load up my calories at the end of the day. My only exception is on really long cardio sessions I bring along high energy/easily digestible food - Skittles are my go to.

Lean muscle is another issue - you develop muscle by eating carbs in surplus and engage in a progressive resistance program. Creatine may be effective, but whether or not this is going to show results depends on where you are in your advancement. The more developed you are, the higher the chance of observable results.

mmapags

adamwins1983 wrote: »

Some great replies and thank you! I read everyone and appreciate all the input.

Really enjoying the positive views since joining here!

Fair play to you for those who mentioned getting up at 3-4am to eat them train! I thought I was nuts for getting up at 5:30! 😂

Interesting take on Amino Acids!

What’s people’s thoughts on Creatine when aiming for lean muscle ?

Creatine can be helpful for weight training performance. It is one the most tested supplement ever and is completely safe. Two things to know.
1) Some folks are non responders and notice no difference. Even in responders the difference is minimal.
2) Most people gain a few lbs of water weight. One of the ways creatine aids is to transport water and nutrients into the muscle tissue. So, the scale jumps.

Typically, if you are getting plenty of animal and fish based protein, you are getting plenty of creatine. And just for clarity, creatine doesn't build muscle. It helps muscles recover and sometime helps you get the extra one or 2 reps per set.

quiksylver296

examine.com has information on any supplement you can think of. It's my go-to when I want to know if a supplement is effective or not.

TrishSeren

adamwins1983 wrote: »

Some great replies and thank you! I read everyone and appreciate all the input.

Really enjoying the positive views since joining here!

Fair play to you for those who mentioned getting up at 3-4am to eat them train! I thought I was nuts for getting up at 5:30! 😂

Interesting take on Amino Acids!

What’s people’s thoughts on Creatine when aiming for lean muscle ?

Fun fact: Creatine is great for concussion recovery.