Are you someone who prefers to workout early in the morning at 5 or 6am? There is nothing wrong with training at that time. It allows you to get your workout in for the day and set you up for success the rest of the day. When training at that hour, there are some things you want to take into account so that you can get the most out of your session.
When looking at crushing an early morning workout, we need to first look at things two days prior to training. Mainly, we want to see how our hydration was two days ago. Did we drink at least 60% of our bodyweight in ounces of water (200lb person would drink 120 ounces of water.)? If we didn’t we need to look at how we can take in more water to ensure proper hydration. Naturally you will dehydrate a bit as you sleep, so being hydrated prior to bed is key.
Next, we need to look at what we ate for dinner the night prior. This will be our primary fuel source for our morning workout, so making sure to eat moderate to mow glycemic carbohydrates with balanced meal including protein and healthy fats. This will provide a more stable blood sugar level, especially when we wake up, roll out of bed, and head to the gym. This is super important in ensuring your energy levels are where they need to be to crush your workout.
The morning of, there are two categories of people. Those who wake up and roll right to the gym, and those who wake up early, go through their morning routine, and then go to the gym. For both groups, they’ll want to consume BCAAs mixed with water about 30 minutes prior to their workout, that’s it. No food, no meal, no sports drinks, just BCAAs (Branch Chain Amino Acids) to top off your amino acid pools. If you ate a balanced meal the night before, you shouldn’t need a full meal. For the group that goes through their morning routine, they can consume 10-12 fl oz of water before their BCAAs. Be careful not to drink too much so you don’t have water sloshing around in your stomach.
Finally, after your workout. Now is when you can eat a full, whole food meal. Do this 60-90 minutes post workout. This allows your nervous system to recover and get to a state where it is ready to rest and digest instead of fight or flight. Don’t chug water during this meal, but make sure to drink plenty of water the rest of the day, especially if you know you’ll back in the gym early the next morning.
Try these tips out to crush your next morning workout! If you need help getting started or setting up a plan, book a No Sweat Intro and talk with an expert, you can do that here:
Rise and shine!