T Nation

Morning Training (Nutrition the Night Before)


#1

It works best for my schedule to workout first thing Sunday morning. Just to happens to be my deadlift session, and it’s my most taxing day.

That said, I was wondering if:

  • I eat a large meal the night before. Lots of carbs, whole milk, the whole deal.

  • I make sure my workout nutrition is on point. Essential aminos and Gatorade (a la John Meadows tips).

  • I make my post workout meal the largest of the day.

Given all the protocols above, shouldn’t I still be able to train like a beast on Sunday morning, after a proper warmup?

Regardless of the advice, I’m doing this anyway since I’m trying to find ways to make this work with my schedule; but I would really appreciate some suggestions or advice.

Thanks.

Edit: I have not attempted this yet, and I usually workout later in the evening on Sundays, but this new plan will actually work much better.


#2

Do you intend not to eat before training?


#3

If I do, it would be a protein shake with fruits and veggies. Because I intend to get into the gym within an hour or two of waking. Don’t want to be digesting a large meal.


#4

I usually train in the morning within about an hour and a half of getting up. I have a protein shake and a peanut butter sandwich, then half an hour later my pre-workout (caffeine, creatine, citrulline malate).

Something easily digestible like bread or oatmeal or something like that is probably better than fruits and vegetables, I could see that causing issues. I used to know a guy who trained right before work, at like 6am or something, he was on a tight schedule. He used to wake up and drink whey protein blended with oats and head straight to the gym. Last I heard he had about a 470 raw wilks.


#5

Wonderful; so it’s possible.

I’ll do exactly that: blend up some oats the night before and add in 2 scoops of whey for my morning preworkout meal. The EAAs and Gatorade during, and then my fruits and veggies protein shake after. Thanks for the feedback—I’m going to end up saving so much time this way.


#6

My personal tip: blend the oats alone (no water, nothing else) so they become a fine powder. Unless you like it kind of chunky. You can also soak the oats (blended or not) overnight, raw oats absorb a lot of water and will make you real thirsty. The guy I was talking about just dealt with everything right before drinking it, but I don’t like it that way if I’m going to train right after because it can cause stomach issues.

EAAs are a waste of time and money. Whey protein contains EAAs for a lower price.


#7

Okay, sounds good. I used to blend the oats into a powder, so that makes most sense for me. I’ll probably make the entire shake the night before and leave it in the fridge. Might have to blend it for a couple seconds in the morning. I’m pumped, so thanks again.

And as for the EAAs, I seem to have bought into John Meadows’ intraworkout protocol. It works for me at the moment, not sure if I’ll continue once the tub is done, but I kinda like it for now.


#8

EAAs won’t do you any harm but they are most likely unnecessary. If you consume whey protein an hour or two before training then you should have plenty of amino acids available in your body, it doesn’t break down or get used that fast. Meadows sells supplements too, so take his advice with a grain of salt.


#9

4am wake up
4:01am begin sipping on about a half gallon of fluid mixed with 50g HBCD, 50g of fruit juice, 1000mg of sodium, 10g bcaas, 10g eaas, 10g creatine, and 25g of whey isolate. I generally have most of it drank with in 30 to 40 mins while I walk on tread mill to get my blood moving and then some light rolling. Then move into training. Immediately post training I have a large breakfast and carry on from there.


#10

Fasted Training

You can workout in a Fasted State early the morning without having anything or any problems.

You have plenty of fuel for energy.

Sleeping amount to a ultra long Aerobic Activity. As with all low intensity Aerobic Activities, fat the predominate fuel source

With that in mind, let look at the…

Energy Training System

  1. Phosphagen System: ATP, Adenosine Triphosphate: This is the dominate fuel source use in most resistance training sessions, especially the Deadlift.

ATP is utilized and depleted with high intensity movements that are 15 second or less.

APT is fully restored in the muscles in approximately 3 minutes or longer.,

That is the primary reason Strength Training Sets require 3 minutes or longer of rest especially between heavy sets.

  1. Glycolytic System.

a) Traditional resistance training utilized only a fraction of the glucose stored in your muscles.

b) Virtually NO glucose is burned during sleeping; fat are utilized.

Thus, you have plenty of glucose in your muscles for a Fasted Training Session

Hunger

Having breakfast every morning train the body to expect and demand it. The body tend to remind you with “Hunger pain”, so to speak.

Over time your you can essentially retain you body to expect being fed at a later time.

However, if you are having breakfast 6 days a week and only skipping breakfast on Sunday, your body is programmed to expect breakfast.

Body Temperature

Body temperature fluctuated during the day. Traditionally, you Body Temperature is low is lower in the morning and higher in the afternoon.

Research show that you most efficient when you Body Temperature is at it highest.

Methods For Increasing Your Body Temperature

  1. Having a cup of coffee or some caffeine.

  2. A warm shower prior to working out.

  3. Dressing up in multi-layer Warm ups, etc.

Hydration

Most individuals aren’t hydrated well after a night sleep.

Thus, drinking water prior to training works.

New Plan

As with any New Plan, it takes a few week of training to become acclimated to it.

Kenny Croxdale