Fuel for am workout

I'm in for the responses as I'm never sure if I do the right thing. Everything I read seems contradictory. In the morning I'll run about 4 miles fasted then have a protein shake when I get in. I can't eat straight away so I 'think' the shake helps muscle recovery. But maybe someone else can tell me better?

I have real issues digesting food in the morning! When I first started working out I kept getting really light headed and dizzy so my coach suggested a banana before working out and it really does the trick. He also says best to have protein after the workout as it's good for recovery. I also take iron & B12 supplements too.

Depends on the person, depends on the workout.

Can you tolerate exercise shortly after eating?
Can you tolerate fasted training and perform as usual?
Will you acually have digested the food you have eaten?

So really the range goes from nothing to sports energy drink, to carby food like a banana etc. etc.

For a multi hour cycle I will eat beforehand - otherwise it's entirely optional and just fits in my day.

For a "toning video" can't see it's going to matter either way so personal preference and how it's fits in your overall diet.

It takes a little trial and error. If you absolutely must have something before working out I'd second the suggestion of a banana. Try working out fasted, if you're eating enough carbs you should have enough stored glycogen to see you through an hour long workout.

I train fasted of a morning and just have a protein shake when I've finished to break my fast. I then eat a meal when I feel hungry. Sometimes I'll have a black coffee before the gym to get me going but this does not break my fast. If you do wish to eat before exercise play around with different foods you like that are easily digested. For me that would be something like a greek yogurt with a scoop of protein powder. Takes seconds to make,eat and digest with a decent nutritional profile.

in the summer i like to go for early morning rides a few days out of the week...i usually just bring some dried fruit with me or something. i ride around 5 AM and get back home around 6 and in my car by 7 for my hour commute to work. I eat breakfast at my desk around 8.

PippaStants wrote: »

slideaway1 wrote: »

I train fasted of a morning and just have a protein shake when I've finished to break my fast. I then eat a meal when I feel hungry. Sometimes I'll have a black coffee before the gym to get me going but this does not break my fast. If you do wish to eat before exercise play around with different foods you like that are easily digested. For me that would be something like a greek yogurt with a scoop of protein powder. Takes seconds to make,eat and digest with a decent nutritional profile.

Good idea - I might start looking at this for my morning cardio workouts, not great to lift on an empty stomach for me... but everyone is different

I like the idea of yogurt and protein powder! Will try this!

Has anyone tried overnight oats?

Yeah, Greek Yogurt and protein powder is great. I just empty the yogurt out of its container in to a bowl and mix 20g of chocolate protein powder with a spoon for about twenty seconds and it almost tastes like a light chocolate mousse. It takes seconds to eat before the gym and is really light on your stomach. Low cal, high protein because the Greek yogurt contains 18g of protein as well as the 20g you just dumped in it. I use Fage Greek yogurt.

Always keep in mind that "eating before a workout" does not mean a full breakfast. Most of the time you only need a 100 or so calorie snack of some mixture of carbs and protein, taken 15 min before starting. And that's for more vigorous workouts.

For me I have 1/2 a protein shake ( one scoop protein powder with water ). with 1/2 a banana prior to working out. and finish it post workout. I cannot workout on an empty stomach or when too full or I feel nauseated.

sfriel68 wrote: »

Hi, would love to workout in the morning like I used to when kids were small and I didn't work. I now need to leave the house before 8am . Would it be wise to do an hours toning video before breakfast or what's best options for pre workout snacks that digest quickly? What do you morning exercisers do?

For only an hour? A cup of coffee should do just fine for an hour's "toning" video before breakfast.

I also workout fasted when I work out in the mornging.

A cup of coffee with milk always worked for me, if very hungry I'd have a half banana with it