You should always fuel yourself before you exercise in the morning. The key top exercising thing that you must follow first thing in the morning is that you must energize your training session, so that you can perform your best.
Feeling sluggish and dragging through your fitness routine is not the right way to workout. People believe that training without eating is going to lead to faster weight loss. But this is not true. It will only lead to excessive muscle breakdown during and after workout.
Eating food before your workout is the quickest way to improve your workout intensity and quality. But unless you wake up 90 minutes before your morning workout, you won't have enough time to digest and assimilate a meal.
There are two basic categories that you must use for your pre-workout fuelling. They are weight loss and performance; wherein each has its own strategy.
If your goal is to lose weight, then having a scoop of whey protein or 10 grams of branched-chain amino acids 20 to 30 minutes before you go to the gym will help you power up your gymming session. The amino acids in the protein will fuel our muscles and jump-start muscle building while preventing excessive muscle breakdown.
There is something called carry-over effect that has long been underappreciated. When you have your pre-workout drink, these nutrients carry over even after your workout is over. Research has stated that having a whey protein drink before a workout resulted in blood amino acid levels being increased for up to 2 hours following the workout.
After your workout is over, you don't require another shake. Instead you can have your breakfast normally. The pre-workout strategy will only add 150-200 calories to your day. This method will help you fuel your workouts effectively.
What To Eat Before Your Workout:
The best pre-workout foods contain some form of complex carbohydrates and a protein. You can opt for foods like:
Brown rice and black beans
Small sweet potato with steamed or lightly salted broccoli in olive oil.
Banana with almond butter.
Multigrain crackers with hummus.
Oatmeal with berries, sweetened with stevia or agave.
Apple and walnuts.