You know the feeling: a growling stomach or feeling light-headed during your 5:30am kickboxing class or hot yoga session. This can be prevented by starting your morning with a snack or breakfast, but we all know that’s easier said than done. Planning ahead is key to make sure you get the fuel you need for your morning workouts!
Not only does fueling your body properly before exercising curb hunger, it’s also necessary for increasing your energy levels and performance. What you eat before a morning workout will depend on its planned intensity and duration. If you’re planning a light workout, like an easy yoga class or a walk, you don’t need to eat a lot beforehand. Consuming a small protein-filled snack, such as a hard-boiled egg, ½ cup of Greek yogurt, or half of a protein bar will minimize hunger pangs and prevent muscle breakdown that can occur when you go a long time without eating.
For higher intensity morning workouts that last an hour or longer, a carbohydrate-rich, more substantial meal or snack will prove to be beneficial. You’ll want to eat something that provides about 10 grams of protein, 30 to 40 grams of carbs, and a little bit of fat. This will help sustain your energy levels and strength so you can make it through the entire activity without fatigue. Nut butter spread over two pieces of toast or a smoothie made with milk and fruit are a couple of meal ideas that will do the trick.
As far as timing, you’ll want to make sure not to eat larger snacks and meals too close to when you start your workout. Give yourself at least two hours to digest your food, which will prevent a stomachache and from making you feel sluggish. Smaller snacks should be consumed at least 20-30 minutes before your workout to leave enough time for proper digestion.
With these tips and suggestions, you’ll be well on your way to having an energizing day after your morning workout!
Until next time….Change your life, change your legacy!