Morning workouts can keep you feeling energized for the day, that is, if you can be bothered dragging yourself to the gym.
But what you eat before you sweat can determine how much progress you make, according to one expert.
Former Marine, now gym owner and fitness writer, Patrick Dale shared his tips for the best pre-workout breakfasts.
From low-fat cheese English muffins to turkey muffins, Mr. Dale revealed his best meals for boosting energy levels in the morning.
Fitness expert and gym owner Patrick Dale has shared his tips on the best pre-workout breakfasts, from low-fat cheese English muffins to turkey muffins.
Other energy-boosting breakfasts, which he suggests, include mashed, ripe bananas with honey toast, and oatmeal with berries or cereal and low-fat milk.
If you’re in a hurry, an energy bar or granola bar also make good pre-workout snacks, according to Mr. Dale.
He also suggests eating scrambled egg whites and rice crackers as a pre-workout breakfast.
Born in Britain, Dale, who now lives in Cyprus, says your pre-workout breakfast should be full of fast-acting, easy-to-digest carbohydrates.
Ex-Navy SEAL-turned-fitness patrick Dale (pictured) says your pre-workout breakfast should be full of fast-acting, easy-to-digest carbs, because your time between waking up and working out will be limited.
He suggests you eat foods that are rated from moderate to high on the glycemic index chart — which measures how quickly carbohydrates take effect.
When you eat carbohydrates, they are broken down into glucose – which the body uses as fuel.
Mr. Dale claims that fast-acting carbs are best for a pre-workout meal in the morning when you may not have as much time between waking up and exercising.
Examples of these carbohydrates are dates, breakfast cereals, white bread, ripe bananas and white rice.
The type of exercise you do will also determine whether fast-acting or slow-acting carbohydrates are best.
For a short, intense workout, experts suggest consuming fast-acting carbohydrates, for a burst of energy.
For longer workouts, slow-acting carbohydrates, such as brown rice or quinoa, are recommended, as they release energy gradually.
However, for time-strapped gym-goers, fast-acting carbohydrates are best, as Dale calls them “a direct source of energy.”
While he claims you can start your day with just carbohydrates, he said research indicates that it’s best to combine them with protein.
Dates, breakfast cereals, 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 a little bit of it to your meal before a workout.
When it comes to what to leave out at breakfast, fatty and high-fiber foods should be avoided if you’re about to exercise, experts say.
Although fat is important as part of your overall diet, it takes a long time to digest, so it’s best to avoid it before you exercise, says registered dietitian and nutritionist Megan Casper, MD, a member of the American Dietetic Association.
She said: This means [that] If you eat something really high in fat, think fried foods or bacon, right before your workout, it will remain undigested in your stomach and cause indigestion.
Mr. Dale also says that breakfast should be low in fat, and even advises against healthy fats like olive oil, flaxseed oil, or coconut oil.
He also claims that the same reasoning applies to fibres.
He suggests you eat more foods that are refined and naturally low in fiber, such as white bread, rather than whole grains.
You need to give your body time to start digesting food before you start training and fitness gurus say eating 30 to 60 minutes in advance is ideal.
But if your time between waking up and working out is limited, Mr. Dale suggests eating breakfast, because liquids are digested faster than solids.
“By eating breakfast, we’re inundating the body with high-intensity nutrition that will continue to boost the body’s rebuilding, renewal, and cleansing processes without taxing the body,” said nutritionist Lauren Felts, owner of the health and wellness website The Holy Kale. Digestive.’
Some people suggest doing your morning workouts on an empty stomach – this is referred to as speed training.
However, the Surrey Human Performance Institute says the general consensus among experts is that this is not recommended as it can lead to fatigue, lack of focus and may hinder your performance.