First off let’s be real. Early morning workouts can be tough when it comes to nutrition. You basically roll out of bed half asleep to go get your workout in BEFORE you go to work. Some people don’t like eating before a morning workout, others don’t like eating early period and then there are people like me that can handle food anytime anywhere!
Here’s the thing. It is in your best interest to eat before an early morning workout but the trick is to keep it light.
(1) Keep it simple, small and light. By morning you will not have eaten from anywhere between 8 to 10 hours. Your muscle glycogen stores will be a-ok provided you are eating a well-balanced whole foods diet. HOWEVER, what will be depleted (mostly) is your liver glycogen stores which means your blood/sugar levels will be really low. We want to top that up! We’ve gotta feed the brain so it can focus on the tasks at hand right? Right! We want to have just enough to perk us up and give us focus for our workout.
(2) Eat as soon as you get up and then get yourself ready. In an ideal world, you would have at least an hour before your workout BUT when we’re doing EARLY morning workouts that becomes a challenge. So, to help with that, the first thing we should do is get into the kitchen for some water and a quick bite. Then carry on getting yourself and your belongings together after. Rise and shine sweet pea!!!
(3) Pre-workout meals should be high in simple and complex carbohydrates, have a little bit of protein and a little bit of fat. This means going to your greasy spoon pre-ride or run is probably not the best idea if you want to feel good and energetic during your workout. I know…I may have burst some bubbles!!! Sorry…I mean…you’re welcome! And don't worry, you don't have time to go there THIS EARLY anyway!
(4) Examples of what to eat. I will usually eat one of the following if it’s a really EARLY workout:
- Banana (usually half or whole depending on size) with a bit of natural nut butter
- 1 slice of toast with a bit of natural nut butter (and thin slices of banana if I have it)
- Smoothie (made the night before) – ½ before and the rest after the workout
- Oats with nut butter and fruit – 1/3 before and the rest after the workout
And so there you have it. You are now set up for success for your early morning workouts!
If you want to learn more about how you can set yourself up for success and get clear around the what, when and how to eat to fuel your busy and active lifestyle with the end result of feeling more energetic, strong, fit, confident and SEXY, then definitely check out my Nutrition Clarity KickStart.
I want to help as many women as possible so I also invite you join my FREE community of women transforming their lives through cycling and nutrition. I give and I share and I don’t hold back.