Nailing the Early Morning Workout

There are not many people I know that enjoy the early morning sessions.  I’m talking the suns not up, the street lights are on and your eye lids still have “sleepies” in the corners.  Getting the quality nutrients in before hitting the gym or going out fora run can at least make you feel better.

The biggest mistake a lot of athletes make is going out the door without eating something.  Yes, your body can still perform your task but giving it something will allow it to operate longer and more efficiently.  Eating before is crucial if your going to exercise for longer than 60mins, especially if its at high intensity.  If you only get to workout once per day, why not make it a good one instead of putting only half the effort in?

First, don’t drive to a Timmys or Starbucks to get a sausage on a bun or a donut.   Fast food may be what your tummy is calling for but you need to exercise some restraint.  Also, save your money!  Eating out is five times more expensive then eating in.

So whats a good pre-breakfast snack?  I say before breakfast because you don’t need to load up on fuel, something as easy as a piece of toast with peanut butter is a great way to start.  If your doing a spin class or a heavy gym session, take along a sports drink.  This way you can keep up your calorie consumption throughout and won’t feel light headed or tired.

Here’s an example of some of my favorite pre-breakfast snacks:

<60 min run, bike, swim: whole grain toast with almond butter (less saturated fat than peanut butter).  The fats here will provide the stomach with satiety or a feeling of fullness.  The bread is a good source of carbohydrates which the body uses first as fuel.  Shoot for 250 calories.

60 min gym session or >90 min run, bike, swim: same as above except I’ll take a sports drink to sip throughout.  Soadd in an additional 125-150 calories for the additional work load.

If your going even longer, so >90min+, this is where you have to think a little more.  For me, if I had to run for 2 hours I’d still stick with the same plan, 250 cals to start, but I’d have some extra food on board (gel, Clif bar) just in case my body is rumbling.  The higher intensity the more I’d stick to liquid calories, gels and a sports drink with added calories (maltodextrin or dextrose).  Since cycling and the gym are easier on the gut, at least in my case, I’d eat a heavier meal so 500-1000 calories depending on the length.

One note, make sure to have something extra like a banana just in case you get hungry during.  Your body may feel more or less hungry on depending on the previous days events.

Happy Trainin’

Cliff