Hit the Gym: The Best Way to Fuel Up for Your Morning Workout
Regardless of what you have heard, training in fasted mode does not help you burn more calories. As a matter of fact, it only does more harm than good as it breaks down your muscle tissue and uses it as a fuel source. Waking up early in the morning to exercise is a whole different story than exercising in the afternoon regarding nutrition and the foods your body needs to wake up and jumpstart your day to have an effective workout.
You cannot simply nosh on a bunch of melon and head to the gym – 10 minutes into your workout and you will experience the worst cramps in your belly. So instead of lifting heavy and running, chances are you will end up walking out the door and head home. Certainly not what you woke up so early for, right?
Therefore, just like with everything else that you want to succeed in – you need to have a good plan to execute and reap the benefits of your time blowing off steam. Whatever your fitness goal, remember – eat good, feel good.
Goal Specific Fueling
There are two ways you can fuel up before hitting the gym – eat to drop some weight, or eat to perform at your best – both ways include some strategies you’ll need to stick to:
- Weight loss – If your aim is to lose weight, having 10 grams of BCAA or a scoop of whey protein 20-30 minutes before you hit the gym can be all you need to power up for your training. You can also opt for protein snacks in the form of protein cookies and balls as the amino acids these sweet delights contain will power up your muscles and kickstart muscle building while also preventing excessive muscle breakdown. Their constituents enable your body to access the alternate fuel sources while training, such as body fat, thus you burn flab and not muscle.
- Performance – Your workout sessions should not always be about losing weight, and when they aren’t, add carbohydrates to your mix. For instance, coconut water or a sports drink (which contains about 20-25 grams of carbohydrates) combined with protein snacks or BCAA, will slightly spike your blood sugar so there is enough fuel running in your bloodstream when you start lifting.
Nutrient Carryover
The carryover effect is an area of workout nutrition that has been long undermined. What it basically means is that when you take a pre-workout drink, its nutrients are still in your bloodstream long after you are done with your workout. A research has proven that having protein snacks or a whey protein shake before working out will increase your blood amino acid levels for up to 2 hours after you’re done with your workout.
Bottom line is, what you eat and drink prior to your training matters big time. This meal has a double duty of both pre- and post-workout nutrition! All you are left to do after leaving the gym is have a regular breakfast and enjoy your day. Positive vibes only!
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