#before workout

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Waking up early and getting a good breakfast in to start your day strong is definitely what I recommend if you are working on developing a healthy lifestyle and really good morning routine. For some, this will mean setting your morning alarm and getting up as early as 4 am to be able to squeeze a good work out in and then proceed to take the day head-on. When you do so, crawling out of bed and getting to the gym can be extremely difficult, especially when you aren't eating right or fuelling your body correctly. On the other hand, I know for some of you, it can be a challenge even to consume food that early in the morning. This is exactly why knowing what kind of breakfast to eat before an early morning workout that isn't jarring to you early in the morning is vital.

IS BREAKFAST NECESSARY BEFORE A WORKOUT?

People are constantly conflicted between going to the gym in a fasted state (not eating before workouts) as compared to going to the gym with food in your stomach and here's my take on the matter when it comes to breakfast before a workout. Carbs = energy. Carbohydrates help with fatigue, they make you more alert, keep you energized during your workout and carbohydrates are what your body will draw from to get you through when you need it most. I have made it really simple for you and provided lots of breakfast options for you that should be your go-to each morning for breakfast before your workout from this point on.

Here are the 6 best breakfast to eat before your next early morning workout:

 1. HALF A BANANA AND A TEASPOON OF PEANUT BUTTER

Bananas are a great healthy source of complex carbohydrates and will give your body the fuel that can help you stay active for longer periods, including long endurance runs or weightlifting or other intense physical activities. Bananas are also a great thing to eat before an early morning workout and after a workout, they help rebuild damaged muscle by restoring the levels of glycogen in the human body. Peanut butter is a great addition to your banana in the morning, it contains a good source of protein, which allows you to stay full for a stretched period. These ingredients, in combination, are the perfect pair for both pre and post workouts.

2. HALF A MINI BAGEL WITH CREAM CHEESE

Cream cheese is considered a healthier alternative as opposed to using butter since some brands contain a decent amount of protein. Pairing the cream cheese with a bagel allows you to have a sufficient source of complex carbohydrates and protein so you can last the extra distance during your workout.

3. HARD-BOILED EGG WITH TOAST

A hard-boiled egg is defined as a nutrient-dense food, which is low in calories. They are rich in vitamin B, calcium, zinc, and high-quality protein. Hard-boiled eggs also contain a good amount of antioxidants in them. I recommend consuming them with half a slice of toast, and this will give you a boost of energy and take care of your hunger before your early morning workout.

4. DRIED FRUIT

Grabbing a handful of almonds (sometimes mixed with dried fruit) is a great option for your early morning workout breakfast. Dried fruits are a good source of simple carbohydrates that are easily digestible.

5. CHOCOLATE MILK

The intake of glucose and calcium early in the morning helps balance your sugar levels in your body, which will help provide you with energy. Chocolate milk is a great option to get your glucose levels ready for the gym. Chocolate milk has been proven to increase endurance, builds muscle, reduce fat, and is a great option to drink before and after an early morning workout.

6. HOMEMADE MUFFIN

The ingredients used in homemade muffins can be controlled based on protein and glucose consumption necessity, which is what makes this idea a really good breakfast before a workout. I would recommend making a batch of these pre-workout blueberry maca muffins and having some ready in the freezer to take out the night before your early morning workout.

Eating right in the morning is as important as your actual workout when you are in the gym. The last thing you want is to feel sick because of the lack of food in your stomach or to not have enough energy to get the most out of your workout routine. This is why having the right kind of healthy food is so important even in the early morning.

BEST BREAKFASTS TO EAT A LITTLE BIT LATER:

If you are not a morning person I get it. Those 5 am or 6 am classes are not for everyone. If your workout isn't until a little bit later, I suggest pairing a larger breakfast with your morning cup of coffee.

A little caffeine will boost your endurance during your workout too! Mornings can be hectic and with these breakfast options, you won’t have to wake up early to prepare anything! When it comes to hassle-free, healthy, quick, and delicious breakfasts, it’s hard to beat these overnight oats.

Loaded with complex carbohydrates and protein, here are my favourite overnight oat concoctions that will be the perfect breakfast fuel your later morning workout!

For all of these overnight oat recipes, combine everything in a jar with a lid or a tight container.

OVERNIGHT OATS

Start with your base:

½ cup rolled oats 1 tablespoon chia seeds ½ cup milk of choice ½ cup plain, low-fat Greek yogurt

OPTIONS:

Berries & Lemon

¼ teaspoon pure vanilla extract ½ teaspoon grated lemon zest ½ cup blueberries, strawberries, or a combo

Banana & Pecans

½ sliced banana 1 tablespoon pecans Maple syrup for drizzling

Carrot with Walnuts & Raisins ½ cup shredded carrot ¼ teaspoon pure vanilla extract ¼ teaspoon ground cinnamon 1 tablespoon raisins 1 tablespoon walnuts

Pumpkin with Cranberries & Pepitas

½ cup pure pumpkin puree ¼ teaspoon pumpkin pie spice 1 teaspoon maple syrup 1 tablespoon dried cranberries 1 tablespoon pepitas (pumpkin seeds)

If you want to learn more about the best breakfasts to eat before your workouts by following your very own custom macronutrient guide let’s chat.

I spent so many years trying to work on my food intake especially before and after workouts and I was doing it all wrong. I lost 65 lbs, overcame an eating disorder and I now help 100’s of women around the world reach their fitness goals.

Learn more about my 8-week program here.

Stay strong. Be the fire.

Dunnebells.

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