February 13, 2015

Nutrition, Weight Loss

Early morning training and fuel

I’ve recently started taking on clients at 6am/7am starts.This sounds like a massive challenge straight away especially with these cold dark mornings we have been having but believe me once you have gotten out of bed that’s the biggest obstacle beaten.Early morning starts can give plenty of benefits and some i will include in this short blog.A common question that arises has been “what should I eat prior to a AM session”? Eating a breakfast of solid foods such as eggs, veggies, and maybe some fruit before a 6am workout can be difficult as many people don’t have much of an appetite upon waking.

Here is my 6.30am clients starting with some mobilty work.

piclab (14)

Some benefits of an early morning session

  • Increase fat burn
  • Brain boosting/Increased daily energy
  • Rev up metabolism 
  • Can lead to better work quality and focus for remainder of day
  • Improves body clock and daily function pattern

If you are struggling to stomach some food prior to a early morning session this is what i recommend

  • At least 8 hours sleep prior to session,If not don’t waste your time heading for a workout.Sleep deprivation can lead to many negatives and is something that is only going to halt your progress.I rate sleep/stress levels/mental health/sex drive/hormonal balance the foundation of lifestyle and exercise.
  • Aim to drink a glass of water/handful of nuts/berries upon waking, hit the gym, and have a good breakfast immediately after training.Good amount of carbs and protein for breakfast.Performance and body comp can be greatly improved with proper pre- and post-workout nutrition.Sometimes i have half my breakfast smoothie/protein shake 30 mins before session and then after session.
  • Stay away from pre workout supplements which typically contain a cocktail of artificial stimulants.(Bullet proof coffee works well for me)
  • Branched Chain Aminio Acids (BCAA’s) can help muscle function, recovery,reduction in muscle soreness.