Hey Live Leaners,
Are you looking for the best pre-workout meal, especially when your workout is first thing in the morning? Get lean faster by following these pre-workout nutrition tips on today’s Live Lean TV episode.
If you’re looking to get faster results and improve your performance in the gym, your pre-workout meal is essential.
Pre-workout nutrition is very important in reaching your training goals.
A lot of stress is placed on the muscle fibers during your workout.
This is what causes the muscle damage/breakdown.
This stress can cause a catabolic (breaking down) hormonal response in the body.
We’re lifting weights to grow muscle not lose muscle.
This is where proper PRE-workout nutrition comes into play.
The goal of pre-workout nutrition is to properly fuel the body and mind for increased performance during the upcoming training session, keep the body hydrated, and increase muscle protein synthesis (thus decreasing muscle protein breakdown).
I know a lot of you workout first thing in the morning, which is awesome, but the question I always get is…
I already gave you the answer in a previous video…
It’s essentially a high protein, low carb or low glycemic breakfast.
This type of breakfast is proven to increase your performance in the gym, control your appetite throughout the day, increase your energy, and improve your mental clarity.
By eating a high carb sugary breakfast (like your typical cereal, orange juice, and a banana), your blood sugar rises, spiking your insulin, which then removes the sugar from your blood quickly, causing you to crash. The last thing you want during your workout.
Stick with the meat and nuts pre-workout meal approach to get the essential amino acids, increase focus, reduce fatigue, and increase protein synthesis while in the gym.
The meat and nuts breakfast may seem heavy that early in the morning, but it doesn’t need to be a big meal. Just a small amount is better than nothing. By the time you finish eating and get on the gym floor, more than likely the 45 mins of digestion time will pass and you’ll be ready to hit the workout hard.
I don’t care if you train at 5am. If you’re serious about taking your body to the next level, this should be your staple pre-workout breakfast. Get up 30 mins earlier. Do what it takes.
If you want to be the best, you have to take the necessary steps, no matter how unconventional they may be, to be the best.
However, if for some reason, you refuse to have the meat and nuts breakfast that early in the morning, it’s essential that you at least have a protein source.
I’m talking about an egg, fish, or nut butter and an apple. Solid food is your best option pre-workout vs. a shake because it will help maintain energy and focus during the workout.
However, if you can’t do that, go with protein powder mixed with water. But don’t forget to also take your protein shake after the workout as well.
And for those of you who want to train fasted in the morning, check this out.
As you know, one of the major components of your workouts to live lean is to maximize the afterburn effect (i.e. burning more calories for 24-48 hours after you leave the gym).
A study was done on people eating breakfast pre-workout vs working out fasted. The amount of calories burned DURING the workout was the same. BUT the number of calories burned 24 hours AFTER the workout was substantially more for people that had a pre-workout breakfast.
Also the study showed the people that ate a pre-workout breakfast burned more fat as energy vs carbohydrates. The fasted group burned more carbs than fat.
1. Your morning pre-workout meal should be higher in protein and lower in carbs. I’m talking beef, fish, or turkey, and some nuts. If your allergic to nuts, use low glycemic fruits like berries and leafy greens.
However go with nuts if you can, as the fructose in fruit pre-workout can decrease the usage of fat for fuel during your workout.
2. If this is new to you, start by eating a small serving and be sure to prepare it the night before. Take a few bites and build your body’s tolerance up to begin wanting to eat breakfast. Also take your fish oil after your meal to help improve energy, muscle gain, and insulin sensitivity.
3. Yes coffee (or green tea) can be good pre-workout as the caffeine has been shown to elevate fat burning by up to 15% during your workout. Or use a pre-mixed pre workout supplement like MyPre from MyProtein.
– Do you workout in the morning?
– If so, do you eat before or do you train fasted (no food)?
Be sure to share your answers in the comment section below and share this post with your friends via the social media icons on the side or below.
click ’”> MAXIMIZE THE AFTERBURN EFFECT
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.