T Nation

Morning Workout Nutrition Help

Well here's my first post.  I've been reading the articles on this site for a while, and post on other forums but for some reason never got into posting here.  Anyways, here's my situation.

I usually have an hour of class from 8:30-9:30, or 9:30-10:30 and then I’ve got a 2 hour break when I like to hit the gym during. I always wake up around 7:30 and have about 100g of Oats with a scoop of whey and ground flax and milk.

I hit the gym about 90 minutes after this meal, but I find that I just don’t have the energy during my workouts that I need. Would drinking a shake with just some simple carbs and BCAA’s right before I workout/during my workout be the best way to keep my energy up? The only problem with this is that I find it hard to do core work when I consume liquids during my workouts.

I was trying to follow Alan Aragon’s pre-workout guidelines which is where I got my macronutrient amounts from. I also take White Flood ~20 minutes before since I’m running a log for Controlled Labs of Green Magnitude and White Flood and so I will have energy and be boosted from these products (Caffeine rush) but my strength won’t be there often, and halfway through my workouts I start feeling an empty pit in my stomach.

If anybody has any tips on what I could try pre-WO I’d be more than willing to give it a shot. Also I’ve done a lot of searching, but if you know of any articles or threads that cover this, feel free to PM me or post the link. I spend tons of time reading articles anyways .

Thanks in advance,
Steve

uhm ok first off, im personally losing weight and i eat a lot more breakfast

i usually eat 2-3 boiled eggs, some cheese, bacon, turkey, a can of tuna (100grammars or so), orange juice, and a glass of milk

breakfast should be your biggest meal of the day and probably include everything, protein/carbs/fat.

pre WO i’d say eat a bit of whatever, but 90 minutes isnt that much, specially since you train for 2 hours max (when do you shower? haha).

drink something after workout though, i personalyl drink chocolate milk, or a powerade

I have my post-WO nutrition covered. Sometimes i do Dex/Maltodex and sometimes I go the low GI route with ground oats/milk. I recover well on both I find. I am more interested in what people do for their pre-WO nutrition in the mornings.

Post WO you want lots of protein (40-60gr) and lots of simple sugars to replenish glucose…this is probably the one time simple sugars are best. They also give you pre-WO energy but always keep simple sugars to pre and post WO.

To get through a long workout, nothing beats sipping on a shake with some simple carbs, whey protein and BCAAs. Small sips between sets shouldn’t effect your core work. Some disagree with this type of peri-workout feeding, but I find it very beneficial.