T Nation

Early Morning Workouts


#1

Job changes are both sweet yet painful...especially when they force you to redo your whole schedule, however it is always worth it. I am used to working out in the afternoon, however, now with my new schedule that seems near impossible. Does anyone have a suggestion concerning what to load up on in the morning so that waking up at 6:00AM and going to the gym at 6:30AM and getting a good 45 min - 1 hour workout is possible. I am afraid of waking up and being so zombie-like that the workouts won't be as good as they would be at 5PM. Thanks in advance. I was considering Coach Thibs's protocol but that is a bit pricy. I do plan on switching to Surge products..... thanks!


#2

I have to work out early in the morning during the summers. I started using the Surge Workout Fuel, and the Rhodiola rosea, along with a good breakfast at the butt-crack of dawn. As long as I get a good 8-9 hours of sleep and have 45 min to an hour of being awake before a heavy squat session or something like that, it isn’t bad. Best of luck, and maybe smarter people will throw in their opinions soon.


#3

Honestly, you don’t need expensive shit, all you do is eat some good old fashioned sugary ceareal with a bunch of skim milk and a coffee. A little protein, some complex carbs to fuel the workout and a sugar boost, some caffein… it’s like the best parts of the energy sups. It worked for me.


#4

If I’m doing a morning workout and I don’t have 90 minutes to let food digest, I always go with a serving of whey protein blended with some oats, banana, and a tbs. of peanut-butter. A well-balanced meal that won’t make you feel bloated.

EDIT: Oh, and some black coffee is always a good thing.


#5

Warm showers. Help wakes you up, warms up your muscles, and gets the fluid out of your spine.


#6

[quote]tw0scoops2 wrote:
Warm showers. …gets the fluid out of your spine. [/quote]

Never heard of this, any evidence?


#7

hand full of almonds, 4 hard boiled eggs, a protein shake and some coffee…and if possible the wings from a virginal woodland fairy…

how about you just eat what you’d normally eat pre-workout?


#8

When I used to workout at about 6am (3mo ago), I would wake up, take a caffeine pill immediately and then take a leak/shit. I would then prep my post workout shake, make a bowl of oatmeal and protein, and drink lots of water. Giving myself a little time between the caffeine pill and the food helped me process it faster.

Dont really worry about it too much tho. Just get some quality pre-workout food and go. The caffeine pill helped when I was really draggin ass, plus I am not a big fan of coffee.


#9

I have found that once your body adapts to the early morning sessions that you can have tremendous workouts in the am. I’ve been doing it for years since I go to work very early and get home late.

I would stick with your usual peri workout nutrition and then eat a large meal 60-90 minutes later. (I have mine as soon as I get to the office).

Z12 or a natural sleep enhancer will do wonders to get your body adjusted to going to sleep early.


#10

My work schedule doesn’t allow me to work out any other time than very early in the morning. For the last year and a half, my day has started at 4:30 a.m. I’m moving weight by 5 a.m. My pre-workout meal is black coffee, as I don’t do well with food that close to working out.

My experience is that after a couple of weeks, your body adapts, and you can have the same killer workouts you previously had later in the day. As a matter of fact, I just had a great workout this morning - by 6:15 a.m., I had finished multiple sets of front squats, leg presses, stiff-leg deads, lunges and a couple of quick sets for calves. It CAN be done, if you want it bad enough…


#11

I agree, AM workouts can be productive, they take some getting used to. i wake up at 4am, 1 cup of coffee about 4:15 then a protein shake at 4:30, hit the gym at 4:50 till 6am. i take a vit C and 2 fish oils with the protein shake. works fine, i like the peace. i also cannot lift on a full stomach-it is puke inducing if i do.


#12

to quoute the great Mike Ditka, “Coffee is the lifeblood that fuels the dreams of champions.”


#13

I workout at 6am every morning, and find that I have plenty of energy. I take 2 HOT-ROX Extreme and have a protein shake during the workout.


#14

I read something on the “I cant prove it thread” about using healthy fats pre-worked and have been using a product called power PB which has egg whites in the peanut butter with flax seeds. Even without caffeine I feel a good energy flow through out my workout. Plus I’ve been getting leaner while my numbers keep going up.


#15

I’ve heard of this as well, but I believe the op meant the spine as the discs are dehydrated during sleep. I also heard that doing a dead hang from a bar helps because it increases the neural pathways, but who knows maybe everything out there is shit and all you need is some really strong kool-aid.


#16

[quote]ZIBO619 wrote:
I read something on the “I cant prove it thread” about using healthy fats pre-worked and have been using a product called power PB which has egg whites in the peanut butter with flax seeds. Even without caffeine I feel a good energy flow through out my workout. Plus I’ve been getting leaner while my numbers keep going up. [/quote]

wouldn’t fats slow absorption? Don’t you want to get some nutrients into your system quick after sleep? Unless you are doing fasted workouts, but I normally only do that for cardio

But HEY, something that works real-time is more valuable than a theory.