The quality of the morning workout depends on what you ate before coming to the gym. Find out what will be a good choice, and what is bad?
Author: Paul Salter, Master of Science, Certified Nutritionist
Dzyinninnny. 6 AM, it's time to hit the alarm button. You are still half asleep, but according to plan – which seemed perfect last night – you need to finish training before coming to the office.
But even before training, even before the first warm-up approach, something must be thrown into the stomach. What to choose – porridge, a bowl of oatmeal or eggs? How about a quick cocktail?
Or is it better to eat nothing before exercise?
It is not easy to control the size of the portion and the proportion of BJU, but at this time of day it is especially important. Eat too much, and again see your breakfast soon after the start of training. Too little, and poor performance will adversely affect the outcome.
If in the morning you leave the threshold you do not eat, you exercise on an empty stomach. Thus, you miss the opportunity to protect precious muscle mass from significant destruction.
Approximately three hours after the protein-rich food, the body returns to the negative balance of the protein. Consequently, after eight hours of sleep, your body is in a state of pronounced catabolism. Avoiding an extremely negative balance is quite simple: eat protein food before training. Amino acids (to which the protein is split) directly stimulate the synthesis of muscle protein, and also participate in recovery and growth.
Any low-fat source of protein will be an excellent choice. Examples: egg whites, chicken breasts and lean meat delicacies. However, it is better to stop on fast sources, such as BCAA or whey protein, to reduce the risk of discomfort in the stomach during exercise. To choose you, but I would recommend instead of BCAA to take whey protein, especially if you do not have breakfast, but only drink sports supplements.
Regardless of the protein source chosen, calculate the portion size so as to obtain 2-3 gram of leucine, the key amino acid responsible for the activation of the synthesis of muscle protein. The exact amount is called the leucine threshold, and it depends on the age and body weight.
Imagine that the leucine threshold is a switch. If you can not completely move the switch, there will not be light – a similar result results in shortage of leucine with food. But once the minimum threshold is overcome, the light (muscle growth) is turned on all the way.
The amount of protein required for 2-3 grams of leucine
Carbohydrates are the main source of fuel
Carbohydrates are the main source of energy for the muscles, so before the morning exercise, it makes sense to refill a couple of spoonfuls of oatmeal or eat a banana on the run. The logic is clear, right?
Muscles and the brain rely on glucose (to which carbohydrates are split), as the main fuel. Carbohydrates that are not used immediately are deferred in the form of liver or muscle glycogen, which can be consumed later when the energy requirement is high (for example, during exercise).
Overnight, hepatic glycogen stores are greatly depleted, since the brain and the central nervous system even need fuel at night to maintain vital functions. Wake up and go to workout without refueling with carbohydrates is a pretty reckless idea, because liver glycogen is the first source of energy even during exercises that are performed with little intensity.
Starting with empty fuel tanks can result in rapid fatigue and sluggish exercise. But too abundant food intake, as well as the wrong choice of carbohydrates, puts the sticks in the wheel and reduces efficiency.
Given that you have a shortage of time, you need to get enough nutrients at a portion size that does not cause discomfort in the stomach. If you choose foods high in fiber, for example, oatmeal or whole-grain bread, this will not be easy. To ensure a maximum energy release with minimal discomfort, stop on digestible carbohydrates with low fiber content.
Rice bread, breadcrumbs, dried fruits, dried fruits and bananas are all excellent candidates for breakfast. Alternatively, you can mix whey protein or BCAA with sports drinks or dextrose powder. Start sipping a cocktail when you go to the gym, and continue throughout the entire workout.
A universal portion of carbohydrates for all occasions does not exist. Maybe you have an iron stomach, which can be easily dealt with with one or two glasses of oatmeal. Or maybe he can digest half of the banana. Experiment with different products and serving sizes. See how you feel, how you work in training. Over time, you will find the golden mean and that ideal product that will fill your training with indomitable energy!
Fat is digested slowly. Since the time is pressing you, fatty dishes will not be the best choice. In small quantities, they do not harm, but a fatty source of protein or a generous portion of peanut butter can play with you a cruel joke.
Morning pre-exercise breakfasts: examples
Let's sum up the results and look at the combinations of products corresponding to the principles stated above. Such a breakfast will ensure your body's maximum performance even in the early morning hours!
- Rice bread with whey protein paste. Take the 1 scoop of whey protein, add a little water, stir until a sticky consistency. Spread the paste on the rice loaf.