Morning workouts can give you energy for the day, that is, if you’re going to the trouble of lugging yourself to the gym.
But what you eat before you break a sweat can determine how much progress you make, according to an expert.
Ex-Marine Patrick Dale, now a gym owner and fitness writer, has shared his tips for the best pre-workout breakfasts.
From low-fat English muffins with cream cheese to turkey bagels, Mr Dale shares his top meals for maximizing your morning energy.
Fitness expert and studio owner Patrick Dale has shared his picks on the best pre-workout breakfasts, from low-fat English muffins with cream cheese to turkey bagels
Other energizing breakfasts he suggests are mashed ripe bananas on toast with honey, oatmeal with berries or granola, and skim milk.
If you’re in a hurry, an energy bar or granola bar are also good pre-workout snacks, according to Mr. Dale.
He also suggests eating scrambled eggs and rice crackers for breakfast before a workout.
British-born Mr Dale, who now lives in Cyprus, says your pre-workout breakfast should be packed with fast-acting and easily digested carbohydrates.
Patrick Dale (pictured), former Marine and fitness freak, says your pre-workout breakfast should be packed with fast-acting and easily digested carbohydrates because your time between waking up and working out will be limited
He suggests that you eat foods that rank medium to high on the glycemic index chart — which measures how quickly a carbohydrate works.
When you eat carbohydrates, they are broken down into glucose – which the body uses for fuel.
Mr. Dale claims that fast-acting carbs are best for your pre-morning workout meal because you may not have much time between waking up and exercising.
Dates, breakfast cereal, white bread, ripe bananas, and white rice are examples of such carbohydrates.
The type of exercise you perform will also determine whether fast-acting or slow-acting carbs are best.
For a short and intense workout, experts recommend fast-acting carbohydrates for an energy boost.
For longer workouts, slow-acting carbohydrates like brown rice or quinoa are recommended as they gradually release energy.
However, for time-pressed fitness-goers, fast-acting carbs are best, as Mr. Dale describes them as an “immediate source of energy.”
While he claims you can start the day with just carbs, he says research suggests it’s best to pair them with protein.
Dates, breakfast cereal, white bread, ripe bananas, and white rice are examples of fast-acting carbohydrates
Protein helps build muscle by repairing and maintaining muscle tissue, so Mr. Dale recommends adding some to your pre-workout meal.
When it comes to what to leave out of breakfast, fatty and high-fiber foods should be avoided if you’re exercising, experts say.
Though fat is important as part of your overall diet, it takes a long time to digest, so it’s best to avoid it before a workout, says registered nutritionist and dietitian Megan Casper, a member of the American Dietetic Association.
She said: “That means [that] If you eat something very fatty, think fried food or bacon, right before your workout, it stays undigested in your stomach and causes indigestion.’
Mr. Dale also says your breakfast needs to be low-fat, even discouraging healthy fats like olive oil, flaxseed oil, or coconut oil.
He also claims that the same logic applies to fibers.
He advises more refined and naturally low-fiber foods like white bread instead of whole grains.
You need to give your body time to digest food before you start exercising, and fitness gurus say eating 30 to 60 minutes in advance is ideal.
But if your time between waking up and exercising is limited, Mr. Dale suggests drinking your breakfast, since liquids are digested faster than solids.
Nutritionist Lauren Felts, who also owns health and wellness website The Holy Kale, said: “By drinking our breakfast, we flood the body with high-density food that further promotes the body’s rebuilding, regeneration and cleansing processes, without burdening his digestive tract.’
Some people suggest getting your morning workout on an empty stomach — what’s called sober workouts.
However, the Surrey Human Performance Institute says the general consensus among experts is that it is not recommended as it can lead to fatigue, poor concentration and reduced performance.
HOW MUCH MOVEMENT DO YOU NEED
To stay healthy, adults ages 19 to 64 should try to be active every day and do the following:
- at least 150 minutes of moderate aerobic activity such as bicycling or brisk walking each week and
- Strength exercises 2 or more days per week that engage all major muscles (legs, hips, back, abs, chest, shoulders and arms).
Or:
- 75 minutes of vigorous aerobic activity such as running or a game of one-on-one tennis every week and
- Strength exercises 2 or more days per week that engage all major muscles (legs, hips, back, abs, chest, shoulders and arms).
Or:
- a mix of moderate and vigorous aerobic activity each week – for example 2 x 30 minute runs plus 30 minutes of brisk walking equals 150 minutes of moderate aerobic activity and
- Strength exercises 2 or more days per week that engage all major muscles (legs, hips, back, abs, chest, shoulders and arms).
A good rule of thumb is that 1 minute of vigorous activity provides the same health benefits as 2 minutes of moderate activity.
One way to get your recommended 150 minutes of weekly physical activity is to do 30 minutes each week for 5 days.
All adults should also break up prolonged sitting with light activity.
Source: NHS