Working out in the morning assures that you will fit exercise into your busy schedule. In addition, a study by Appalachian State University found that doing so also reduces blood pressure and can help you sleep better at night. The Mayo Clinic recommends eating breakfast one to two hours before exercising, as your body needs fuel for power during your workout. Choosing healthful meals that provide energy without a lot of effort will get you going.
Fuel Your Body with Carbs
Foods that have healthy carbohydrates but are low in fat and refined sugars provide the energy and oxygen your body needs to exercise effectively. According to the President's Council on Fitness, Sports and Nutrition, your body turns carbs into glucose, which your muscles immediately utilize for energy. Dig into a bowl of unsweetened cereal with milk, a whole grain bagel or some wheat toast and a serving of fresh fruit for some get-up-and-go.
Include Protein for Endurance
Protein is essential, as well. The President's Council on Fitness, Sports and Nutrition states that 10 to 15 percent of your total daily calories should come from protein, which builds and repairs tissue, such as skin and muscles. Adding lean protein such as scrambled egg whites, peanut butter or turkey bacon to your morning meal will help prepare your muscles for the workout they are about to experience.
Grab and Go Options
A lack of time is no excuse for missing breakfast before your morning workout, especially when you plan ahead. Many prepackaged foods, such as granola bars, yogurt or single serving packages of nuts, provide the nutrients you need to get going. Pair any of these with a piece of fruit and eat on the way to the gym. You can whip up your to-go meal ahead of time as well. Keep hard boiled eggs in the fridge or make a batch of homemade whole grain muffins with fruit.
Drink Your Breakfast
Many people skip breakfast because they simply don't feel hungry first thing in the morning. While this is natural, you likely have not eaten for at least eight hours. Your body needs fuel in order to perform. Consider a nutrient-packed beverage instead of traditional breakfast. Blend fruit and yogurt for a creamy breakfast smoothie, sip on a prepackaged protein shake, or mix equal parts vanilla flavored almond milk and orange juice for an orange cream drink reminiscent of a childhood confection.
References
- “Appalachian State University News”; Early Morning Exercise Is Best For Reducing Blood Pressure and Improving Sleep; June 2011
- Mayo Clinic; Eating and Exercise: 5 Tips to Maximize Your Workouts
- President's Council on Fitness, Sports and Nutrition; Winning Nutrition for Athletes
- University of Michigan; Wondering What Is Best to Eat Before a Workout?
- University of New Hampshire; Eating Smart for Morning Exercise
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