It is 6 o'clock in the morning. With a deafening noise your alarm will ring. You sleepily press the snooze button and turn around again and pull the blanket over your head. And already, the plan that was drafted last night, to go to the gym in the morning, was destroyed. No, stop. You're not the type to sleep off his workout, right? But then it is not enough to just get up, because if you train in the morning, you have to take special care of your diet. If that is not the case, the performance and thus the effectiveness of the entire training suffers.
Protect your muscles with protein
If after leaving the shower you are completely out of the door and you just take a bite out of a sandwich, you are training in starvation mode, because after a whole night the tank of your body is yawning empty. Since the availability of amino acids in the amino acid pool has also decreased dramatically, the risk of your body accessing your body's own muscles as part of the training increases. You should counteract this catabolic process immediately after getting up by eating enough protein.
Which protein and how much?
Since the protein should reach your cells as quickly as possible, it makes sense to use a low-fat and fast-digesting source of protein. A scrambled egg made from several egg whites and one egg yolk, a portion of roasted chicken breast or turkey meats is recommended here. Alternatively, of course, you can also access particularly fast-digesting proteins that are contained in BCAA powders and whey protein products and replenish your amino acid pool very quickly. Regardless of which source of protein you choose, it is important that you also consume enough protein so that even the most important amino acids are absorbed in sufficient quantities. A key amino acid, for example, is L-leucine, which is of enormous importance for building muscle itself. Two grams of L-leucine should be enough to start the day in the best possible way. The following list includes some foods that are especially high in L-leucine and how much you need to eat to get 2 grams of L-leucine. - Whey Protein (25g) - Milk (500ml) - Egg (4 pcs) - Fish (140g) - Pork (120g) - Chicken Meat (140g)
Remember the carbohydrates as the primary source of energy
Since carbohydrates are the primary source of energy in your muscles, it makes sense to replenish your carbohydrate stores with oatmeal, bananas, and similar products before you go to the gym. Although your body can store carbohydrates in large quantities in the form of glycogen in the liver and muscles, these stores are often insufficiently filled after a long night. So that you can start your workout full of energy and bring your musculature to its limit, you have to refill this tank. However, there is a small catch to this matter. Those who eat too much or rely on the wrong carbohydrates torpedo their own performance.
Which carbohydrates should I eat?
Actually, a good breakfast is made up of complex carbohydrates with lots of healthy fiber that will not only provide you with long term energy, but will also keep you full for a long time. If you train so early in the morning and do not spend between two hours and three hours between getting up and exercising, then you should give up those carbohydrates because they are extremely difficult to digest and draw a lot of blood from the muscles into the gastrointestinal tract , Oatmeal is therefore taboo. Instead, grab fast-digesting carbohydrates, which are available in the blood shortly afterwards and can be used for energy during training. Perfect are rice waffles, dried fruit, for once even white toast or bananas. Of course, if you grab whey protein, you can also add about 1 gram of maltodextrin per kilogram of body weight to the shake to kill two birds with one stone.
Save the fats for the rest of the day
In order for the carbohydrates and proteins to enter the bloodstream as quickly as possible, it is necessary to avoid fat as much as possible before training. Incidentally, this also applies to healthy omega 3 and 6 fatty acids, as fat significantly slows down the digestion of nutrients. Even the good old peanut butter works against you in this case.
Some pre-workout meals
So that you have an idea tomorrow morning, which will help your body to an optimal start to the day, we have compiled for you three exemplary pre-workout snacks. 1. rice waffles with whey protein cream Mix a Scoop Whey protein with a flavor of your choice with a little water and stir until it becomes creamy. Then spread the paste over some rice waffles. 2. Wrap with turkey slices Pick up 6-8 slices of a lean turkey cutlet and top it with a wheat tortilla. Spread a little low-fat cream cheese on it and roll up the wrap. 3. Breakfast sandwich Prepare a scrambled egg yolk and fry a few slices of lean bacon. Put both in a sliced bagel or between two slices of wheat toast.