Early morning workout - pre-workout nutrition

[rich_mat_rix]

Hi,

I've been lifting for a number of years, but have recently begun to work out early morning (job constraints).

My question is, for muscle gain, what should I be eating before I workout? I get up at 6:40am and i'm warming up about 7am. I've heard that I should eat something to prevent catabolism, but I also don't want to be uncomfortable when I work out (and I read that eating too much will divert blood away from the muscles to aid digestion).

I'm a light sleeper, so I don't really want to set the alarm for 5am to have a pre-workout meal because i'll struggle to get back to sleep again.

Any ideas? I'm currently lifting free weights in the 6-8 rep range, mainly compound exercises. I'm 5'10", and weigh 72kg, approx 20% bf. My post workout shake contains 30g whey and 30g simple carbs.

Advice would be much appreciated.

Cheers,

Rich

[khris]

Quote

Hi,

I've been lifting for a number of years, but have recently begun to work out early morning (job constraints).

My question is, for muscle gain, what should I be eating before I workout? I get up at 6:40am and i'm warming up about 7am. I've heard that I should eat something to prevent catabolism, but I also don't want to be uncomfortable when I work out (and I read that eating too much will divert blood away from the muscles to aid digestion).

I'm a light sleeper, so I don't really want to set the alarm for 5am to have a pre-workout meal because i'll struggle to get back to sleep again.

Any ideas? I'm currently lifting free weights in the 6-8 rep range, mainly compound exercises. I'm 5'10", and weigh 72kg, approx 20% bf. My post workout shake contains 30g whey and 30g simple carbs.

Advice would be much appreciated.

Cheers,

Rich

Well yes you want to eat something but not for catabolism, to kickstart your bodies metabolism to start the day and deliver the nutrients it needs to function and build your muscle. Breakfast is most important meal of the day and a preworkout suitable for a busy guy can have many options here are two:

Breakfast Shake:

3-4 egg whites
50-80g oats
Whey 1-2 scoops
250-300ml skimmed milk

Breakfast Omelet with toast:

5-6 eggs (4 whole, rest whites)
2 slices wholegrain toast
250ml of OJ or Milk

[Weaves]

Quote

Well yes you want to eat something but not for catabolism, to kickstart your bodies metabolism to start the day and deliver the nutrients it needs to function and build your muscle. Breakfast is most important meal of the day and a preworkout suitable for a busy guy can have many options here are two:

Breakfast Shake:

3-4 egg whites
50-80g oats
Whey 1-2 scoops
250-300ml skimmed milk

Breakfast Omelet with toast:

5-6 eggs (4 whole, rest whites)
2 slices wholegrain toast
250ml of OJ or Milk

Not an ideal pre workout ideal for someone that is exercising 20 minutes later.

[4ndr34]

just have something very fast as whey(and/or peptopro), AA and maltodextrin
you can also add some creatine or someting like this.

have your breakfast after the shower

[rich_mat_rix]

Cheers for the swift replies. I don't want to eat a big meal beforehand since it'll make me sluggish when working out due to the short time between getting up and hitting the weights. I appreciate the need to kick start your metabolism as soon as you are up though.

In terms of a whey/carbs shake, what sort of quantities are we talking here? Also which amino acids are the best in this situation?

[James]

You ideally want to eat no later than an hour before as you prob know, this is so your body isn't digesting whilst it is working out, thus doing one thing at a time.

You could possible workout in a fasted state?

[PeptoPro]

Quote

Cheers for the swift replies. I don't want to eat a big meal beforehand since it'll make me sluggish when working out due to the short time between getting up and hitting the weights. I appreciate the need to kick start your metabolism as soon as you are up though.

In terms of a whey/carbs shake, what sort of quantities are we talking here? Also which amino acids are the best in this situation?

Hi Rich, as you mention, the problem with a big meal before working out is that it will make you sluggish. This makes sense of course because your body is concentrating on digestion rather than lifting weights.

Therefore you need a protein source which is absorbed efficiently. PeptoPro is 60% di and tri peptides which can be absorbed directly without requiring further digestion in the gut; intact protein like whey will take far longer to be broken down so will tend to sit in the stomach for longer.

So, I would take 10g of PeptoPro and some fruit juice or a regular sports drink before workout and your usual PWO shake with another 10g of PeptoPro after your workout.

[stronglikewood]

I'd go for 20g Pulse with 20g BCAA, if I was waking up and doing a session 20 minutes later. I'd add protein aswell if I needed more in my diet.

[SpiderDan]

instead of setting the alarm for 5am you could just set the alarm for 6.00am and have a shake... I get up at 5.45am everyday to be at the gym at 6.45am and have

250ml whole milk
2 whole eggs
1 apple
1 banana
1 scoop whey
1 coffee


All blended together for a bout 1.5 pints of liquid no sluggishness or fullness and plenty of good calories.

personally I dont think 20mins is enough for your body to be awake to perform well in a session but if you can make gains on that regimen do it.

And yes peptopro probably would be the best thing to go for.

[PeptoPro]

Quote

instead of setting the alarm for 5am you could just set the alarm for 6.00am and have a shake... I get up at 5.45am everyday to be at the gym at 6.45am and have

250ml whole milk
2 whole eggs
1 apple
1 banana
1 scoop whey
1 coffee


All blended together for a bout 1.5 pints of liquid no sluggishness or fullness and plenty of good calories.

personally I dont think 20mins is enough for your body to be awake to perform well in a session but if you can make gains on that regimen do it.

And yes peptopro probably would be the best thing to go for.

Sounds like a nice way to start the day Dan, what does that little taste like?!

Ever thought of adding 10g of PeptoPro to the mix?