High Energy Foods Perfect for a Morning Workout
Eating before you exercise is important to prevent fatigue. It also helps you to exercise longer and more intensely. Well-chosen and well-timed foods and drinks will keep your blood glucose (sugar) levels stable, keep you hydrated, and give you the energy you need to exercise so you can perform your best.
Carbohydrates are the optimal energy source for fueling any physical activity. It is important to focus on complex carbohydrtaes found in whole food sources and have them at least 1 hour before a workout.
Planning Your Pre-Exercise Meals and Snacks
What foods you choose and how much you eat before you exercise depends on when, how long, and how intense your workout will be. With time and practice, you can find what works best for you. Here are some tips to consider:
Eat 1-4hrs before your workout. The aim is to eat enough to feel satisfied but not full by the time you start your workout. If your exercise is intense, a smaller meal may be better because it may keep you from getting an upset stomach. Listen to your body. You may be able to eat more than others before you exercise.
- Include complex carbohydrate foods – Complex carbohydrates are digested more slowly than simple carbohydrates, which means they provide a more gradual release of glucose into the bloodstream. Complex carbs provide a steady stream of energy, helping you avoid the energy crashes often associated with simple sugars. They help to keep blood sugar levels stable and you feeling full for longer with sustained energy levels. They also provide the fuel you need for your brain and working muscles. Good choices include: Oats and other whole grain cereals, Whole grain bread
- Include protein-rich foods food – Protein can help you feel satisfied longer. Good choices include: milk and fortified milk alternatives (soy milk/almond milk), yogurt, cheese, and cottage cheese, eggs, nuts and seeds and their butters (peanut butter, almond butter)
- Choose foods that are lower in fat and fiber -Fat and fiber are digested slowly and foods high in fiber can produce gas or bloating, both of which could impact your ability to exercise and perform at your best. Choose skim/fat free or low fat milk.
- Drink enough fluids – Especially water so that you can start your workout well hydrated to prevent fatigue as a result of dehydration. If you use energy drinks choose those infused with electrolytes.
Sample morning pre-workout meals you can try 1 to 4 hours before your workout:
- whole grain cereal or oats with low-fat milk and mixed berries/banana
- whole wheat toast with peanut butter/low fat cheese and a banana
- Low fat yoghurt with fruit
- medium apple or banana with trail mix
- smoothie made with low-fat milk and fruit.
What if I don’t fee like eating?
Exercising on an empty stomach could hurt your performance. However, some people do not like the feeling of having food in their stomach when they exercise first thing in the morning. It can make them feel nauseous or sick. If you struggle with eating solids before you exercise, try a liquid meal like a smoothie or a meal replacement or some low-fat milk, soy beverage, juice or a sports drink that digests quickly. Listen to your body. It’s important to try different things and find what’s right for you.
What do I eat post my morning workout?
What, when and how much to eat after intense exercise is crucial to help your body get the most from your workouts and go into your next workout recharged and refueled.
You often hear breakfast is the most important meal of the day. For an athlete or anyone participating in intense weight room workouts or endurance events (such as running or cycling) it is the recovery nutrition meal that is by far the most important meal of the day.
A solid recovery nutrition meal is key so that:
- You can be fresh and ready to push hard in your next workout (this is especially important if you are going to be training again soon).
- Your muscle energy stores are maximized
- Your muscles can repair and rebuild
- You can build up your immune system (since intense exercise can wear this down)
How soon and how much should I eat after a workout?
Timing is key. As soon as possible (ideally within 30 minutes of completing your high-intensity workout) begin refueling with a snack or meal. Consume water and food to supply fluids, electrolytes, carbohydrates and protein.
Sample recovery meals after high intensity or endurance based workouts:
Breakfast Recovery Meal:
- Water, Greek yogurt with berries and granola
- Peanut butter and jam sandwich
- High Protein-Energy shake/smoothie
