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I am starting my summer job tommorow. I am planing on waking up real early and getting my workout in before work starts at 9am. Just wondering how those of you who work out in the morning before work scheldule your pre/post-wo meals. I usually eat a whole foods meal pre-wo, but to save some time I was thinking about doing a liquid meal instead. Just looking for some general ideas. Thanks
Since I workout within an hour of waking up, I don't usually have more than some cottage cheese or a small protein shake (no real carbs) when I wake up.
But, on the way to the gym, I have half of a Berardi-style workout drink and drink the other half during the workout.
I have more energy and feel better during the workout this way. If I eat solid food, I feel like I need to wait an hour or more to start working out. Plus, I don't want to get up this early, anyway. So, I don't want to take the time to make and eat a real breakfast.
I've tried all sort of combos over the past year. Breakfast, pre-workout drink. Breakfast, no pre-workout drink. No breakfast, pre-workout drink. etc. etc.
A small, high protein snack, with few carbs, makes me "not hungry." Then the pre-workout and workout drinks carry me through.
Although I also have a PWO drink, I make a warm thermos of oatmeal and whey to eat before I actually go into the office (about an hour after I drink my PWO drink).
I workout very early in the AM. I have followed this advice from John Berardi. This is from one of his question and answer articles.
... begin drinking a specially concocted beverage within ten minutes of beginning your workout (in the car if necessary). This beverage should contain 1/2 - 1 serving of a fast digesting protein and carbohydrate drink like Biotest Surge and an additional serving of Gatorade or other simple carbohydrate powder (an additional 33 to 40 grams of carbohydrate above that already in Surge). This will provide adequate blood glucose and help accelerate glycogen synthesis in the liver and muscle.
I warmup and stretch for about 40 minutes. So I start drinking this at the gym. Energy has never been a problem.
Thanks for the responses guys...just the type of info I was hoping for. I haven't really thought about a during workout shake before, but I will take that into consideration as I think about how I want to set up things.
Wouldn't you prefer liqued before to get into your system faster? Whenever I have an early shift I make a large protein shake, have 1/2 before and 1/2 after. Whatever you can manage to keep down is most important.
Wouldn't you prefer liqued before to get into your system faster? Whenever I have an early shift I make a large protein shake, have 1/2 before and 1/2 after. Whatever you can manage to keep down is most important.
Yea, that is what I am leaning towards. Something like this
-30 min pre-wo: shake w/ oats, bananas, whey, milk(?)
-PWO: my nomral shake
-PPWO meal: during the commute or a little after I get to work I'll have this meal. Probabaly some pre-made oat/protein pancakes.
Hey Rip, I'm doing the pre-work workout right now too. I'm alternating between two pre-workout breakfasts:
1) egg white omelet with spinach, mushrooms, lowfat cheese, and smoked turkey breast
2) flax/blueberry cereal; for milk I use one cup skim milk, 1/2 cup water, and 1 scoop vanilla whey - mix it in a shaker bottle at night and put it in the fridge overnight. Tastes like vanilla milk, with much more protein and not much lactose.
Then I sip on surge during/post workout, and heat up some pre-made oatmeal 3 hours later.
It's a great routine. Each of the breakfasts has about 500 k/cal and relatively light, so there's not much in the way of food burps during the workout.
I have been working out first thing in the a.m. for a couple years now. Before, when I worked out at a gym, I ate a whole food (usually cereal with skim milk) and by the time I got to the gym I was ready to go. But since I have started working out at home I've struggled a bit.
I think it will vary person-to-person, but what I've found that works for me is to make a protein shake with gatorade (already made and cold) with about a 2:1 ratio of carbs:protein. I drink 6-8 oz ASAP. Then I give myself 20-30 min for that to get into my system. Then I sip the shake while I'm working out.
I really can feel when my blood sugar is dropping and with this it seems to work for me. If its too low, I get queezy, so I really have to pay attention in order to be able to complete my workout.
What I concentrate on is supplying enough carbs to get me through my workout, then the metabolic affects of post workout will work off the fat.
Again, this is what works for me, it will most likely be different from person-to-person.
Ted
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How you planning on getting your intensity up that early? I would suggest playing music while dressing, eating, and the way there. It is a MUST for me.
Johnka- In your opinion, would it be ok to eat a whole foods pre-wo meal 30-45 mins pre-wo or is that not enough time to allow the food to get in your system? How did you feel w/ the omelete pre-wo...how long do you wait?
CAchief- I am a morning person so I dont think I should have much of an issue w/ intensity, but I always listen to my iPod at the gym. Maybe I'll have to pump up the volume on "welcome to the jungle" a little more [img]smile.gif[/img]
How can you possibly wait three whole hours to eat your first solid food after working out? I'm real hungry in an hour, and 2 hours is way more than I like to wait!
Went to bed at 9:30 last night so I could get up at 5am this morning to workout. I decided to go w/ a whole foods pre-wo meal(I made it the night before) and wai 45 mins to lift after I finished it. Luckly, all went well. My boss was even cool with me eating my PPWO meal at my desk. Thanks for the help guys.
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