Are you looking for a way to increase your workout efficiency and reach your fitness goals? If so, it may be time to take a closer look at your pre-workout breakfast. The right pre-workout breakfast can provide your body with the nutrients it needs to help you get through your workout and reach your fitness goals. In this blog article, we’ll look at the benefits of a pre-workout breakfast and give you some tips and ideas for putting together a breakfast that will help you maximize your workout potential. If you’re an experienced athlete or just starting your fitness journey, this article is for you. So let’s dive into it and discover the power of a pre-workout breakfast!
Working out in the morning is difficult for many people. Only when you get out of bed, you least want to drag your body to the gym or the sports field, but our body thinks otherwise.
Table of contents:
Why is it worth working out in the morning?
First of all, the amount of energy and strength that came while we were resting all night. By evening, our reserve, even with the most sedentary work, will be many times exhausted. Tired by this time, not only the body, but also the nervous system, which in intensive training is not the least important.
Secondly, there are far fewer people in the gym in the morning, which allows you to implement even the most complex fat-burning sets that require productive circular repetitions.
But the most important thing about a pre-workout breakfast is to have a proper and nutritious breakfast. Remember that exercise on an empty stomach can lead to serious health problems.
Why can’t I train without a pre-workout breakfast?
While we are resting at night, all processes in the body are slowed down, and it doesn’t even tend to pump blood quickly. Consequently, in the morning the bodily fluid becomes viscous, and it is incredibly difficult for the heart and blood vessels to transport it. This can cause heart attacks, strokes, and the development of varicose veins.
Surely those who want to lose weight will say that this is where the workout on an empty stomach will come in handy, but this is also a huge mistake. The fact is that in the morning, when we haven’t eaten, but have started a workout, the body has to look for sources of energy, because it has no consumables – carbohydrates. Many people think that they will definitely become fat deposits, but no – they will be the muscles that are already there. Why? Because the body follows the path of least resistance and burns protein amino acids, not hard-soluble fats. Conclusion: the fat is still there, and the muscle is melting! So our advice is to learn how to eat a proper breakfast in order to have an effective workout in the morning. Remember the principle: to lose weight you have to train, to train you have to eat!
The basic principles of pre-workout breakfast. What shouldn’t you eat in the morning?
Breakfast before going to the gym or to the sports field should be not only light, but also functional. It should not overload the stomach, but at the same time it should cope with the task of sufficient energy boost before the upcoming workout. It definitely should not be:
- Quick porridge – cereal or muesli, as they are insanely high in fast carbohydrates and a minimum of fiber;
- Freshly squeezed juices – very high acidity, which when loaded will cause heartburn;
- Pastry – produces an increase in the process of gas formation;
- Fatty or spicy food.
Moreover, it is very important to remember that breakfast should be small, so that the feeling of satiety does not set in, otherwise it will be very difficult to exercise. Sometimes you may even vomit. There are some more principles of breakfast before training:
- Before a meal, you should be sure to drink 1-1.5 tbsp. of clean water to thin the blood;
- The meal should take place no later than 1-1.5 hours before going to the gym;
- The choice of food depends on the workout. For example, a strength training session needs a more energetically valuable meal, but a yoga session can be preceded by a small glass of yogurt.
The ideal pre-workout nutrition
Guessing your ideal portion can be a difficult task. Usually you have to check it by experience: if it becomes a little difficult to work out, it means you have overeating, and if you get tired quickly, it means you have eaten too little.
To choose a perfect breakfast it is necessary to remember that it should contain:
- Protein – without them it is impossible to develop healthy and strong muscles, so you need to include them, but only easily digestible – egg whites, white meat of chicken or unsweetened yogurt (preferably homemade);
- Carbohydrates – a source of energy for muscles and brain, which is heavily depleted overnight, you can replenish it with foods with low fiber and a large proportion of fast soluble carbohydrates – rice breads, dried fruit, bananas.
- Fats are the minimum, or better yet, should be absent altogether, since the fat part slows down the digestive process.
The approximate ratio of nutrients may vary depending on the type of workout:
- Cardio exercise – about 4-5 ounces of carbs and a maximum of 0.8 ounces of protein in 1.5 hours. If you don’t have time to eat, you can eat half of the suggested breakfast, which is 2-2.4 ounces of carbs and no more than 0.3 ounces of protein, an hour before your workout;
- Strength training – about 1-1.4 ounces of carbs and 0.7 ounces of protein better 1 hour before exercise.
Approximate nutrition for cardio and strength workouts
One hour before going to the gym for cardio, you can eat:
- A hard-boiled egg and ½ slice of toasted bread;
- Two whole-wheat waffles and 0.7 oz. of jam;
- 3.5 oz. oatmeal with water and fresh fruit;
- 5.3 oz. unsweetened yogurt and banana.
Before the power load in 60 minutes:
- 5.2 fl oz liquid unsweetened yogurt with 1.7 oz oatmeal;
- Ham 2-3 thin slices and 1 slice of bread;
- 1.7 oz. nut mix + dried fruit;
- Rice bread;
- Boiled egg and 1 slice of bread/toast.
When preparing for your workout, don’t forget your drinking regimen, which is important not only before you take your morning portion of proteins and carbohydrates, but also during your workout. Drink clean non-carbonated water, preferably filtered water.
Morning workouts will be even more effective if you prepare for them correctly. However, when preparing your breakfast menu, always remind yourself that we eat to live, not live to eat!
