01 SHOULD YOU EAT BEFORE A WORKOUT? There’s so many different viewpoints on this out there on the internet about what to have before a workout. Should you fast? Have a full meal? Have a snack? To get the best out of your workout I always recommend you have a little something to eat that includes a good source of protein and carbs about 60 minutes before you go to the gym. From fasting overnight your energy stores are almost certainly going to be depleted once you wake up. No, breaking your morning fast will not ruin your chances of fat loss, don’t stress! For afternoon sessions, you may not even have to think about this as you will probably recently have had lunch or an afternoon snack. If you train in the morning I know this can be a little challenging and may take a little more thought. Let’s look at why, when, and what you should eat before you hit the gym! Super Simple Breakfast Ideas for the Early Riser 2 02 WHY SHOULD YOU EAT BEFORE YOU TRAIN? Regardless of the time of day, consuming energy before training is a good thing. Our goal is to perform at a high level. Whether you are an athlete or a busy mum or dad getting to the gym early before coming home to cook the kids breakfast, calories before the gym can equal improved performance. It’s not just about calories alone. Protein is an integral component of improving our body composition. In a perfect world, we would be balancing out our protein servings over the course of the day. Ideally in 3-5 feedings. It’s important that we consume protein around our workouts as protein pre lifting can help with minimising catabolism. Resistance training is a catabolic process. Having a protein meal a few hours before the gym or just before you lift is a great thing, especially for those in a fat loss phase and dieting on low calories. The common issues that I often see with my clients when training early mornings are: 1. Low hunger levels 2. Lack of time to eat before hitting the gym This generally leads to people skipping their pre lifting meal and saving calories for after the workout. Is this terrible? No. Is this optimal for a more advanced lifter or someone aiming to do everything they can to optimise performance and preserve muscle mass in a def icit? Not exactly. This is why eating something before you train goes a long way. Super Simple Breakfast Ideas for the Early Riser 3 03 WHAT SHOULD YOU EAT BEFORE YOU TRAIN? Early morning training does not mean you need to be eating a normal size meal. It does, however, mean we still want to consume something with protein and ideally some carbs before lifting. So what should you have when training in the early morning and on the run? A simple way to approach nutrition is going to be something quick to consume and make. Then also something easily digestible as training right after a large meal is not going to feel great. Let’s look at some simple ideas to get protein and some carbs in before the gym. Try these. Rotate them every few days. Or if you love one, keep it going. The idea is to have something before you train, then get a larger meal in post workout. Keep in mind, these are not meant to be large meals. I tend to focus on protein sources that are easily digestible, such as: Whey protein or vegan protein shakes Eggs or egg whites (super easy to digest) Low fat yogurts Cottage cheese Some white meats (if you can stomach them early on) Don’t over complicate it. Find something that works and stick to it. Worst case scenario, make yourself a protein shake and sip it on the drive to the gym. Super Simple Breakfast Ideas for the Early Riser 4 04 SUPER SIMPLE BREAKFAST IDEAS BERRY PROTEIN SMOOTHIE Berries are a great f ruit to have if you have a sweet tooth and are trying to keep your calories low. 1 cup of berries will be about 50 calories. PROTEIN OATS Oats are a great source of carbs to have f irst thing! They are a wholegrain and have a higher f ibre content to keep you fuller for longer. Stir in protein powder after you have cooked the oats. EGG ON TOAST This is the def inition of a macro balanced meal! You have carbs f rom the bread, protein in the egg white and good fats f rom the yolk. You can skip the yolk and use egg whites only to lower the calories. Super Simple Breakfast Ideas for the Early Riser 5 04 SUPER SIMPLE BREAKFAST IDEAS APPLE & GREEK YOGURT Greek yogurt is great to have as a staple protein source! It contains casein so it will take your body a while to digest. PROTEIN SHAKE & BANANA Nutrition doesn’t have to be complicated or time consuming! This is a great option for someone who doesn’t have a lot of time in the morning. RICE CAKE FRUIT PIZZA Rice cakes are so versatile! They’re a great low calorie base to make some great toppings. You could try tuna, turkey, chicken breast, banana, peanut butter - literally anything! Super Simple Breakfast Ideas for the Early Riser 6 04 SUPER SIMPLE BREAKFAST IDEAS VEGGIE EGG WHITE OMELETTE Egg whites are high in protein and low calorie, so they are an amazing staple for when you are in a fat loss phase. OVERNIGHT OATS These are so good to prepare a day or two in advance so you have a healthy grab and go option in the morning. Want more quick and delicious meal ideas to help you optimise your results in the gym? Simple Macro Friendly Recipes: Nutrition to Support You and Your Goals is your guide to preparing macro-f riendly meals, with complete recipes that you can follow! Written with my f riend and nutrition expert Lara Gya, we bring you delicious macro-f riendly meal ideas and recipes that support your goals. Yours in f itness, Coach Mark Carroll Super Simple Breakfast Ideas for the Early Riser 7 Copyright ©️ Carroll Performance Pty Ltd All rights reserved. No part of this e-book may be reproduced in any form or by any means, electronic or mechanical, including photocopying, recording or by any information or retrieval, without prior permission in writing f rom the publisher. Under the Australian Copyright Act 1968 (the Act), a maximum of 10 percent of the number of pages of the e-resource or chapter, whichever is the greater, may be photocopied by any educational institution for its educational purposes provided that the education institution (or the body that administers it has given a remuneration notice to Copyright Agency Limited (CAL) under the Act. Disclaimer The content of this e-book is to serve as a general overview of matters of interest and is not intended to be comprehensive, nor does it constitute medical (or other) advice in any way. This e-book is a compilation of one person’s ideas, concepts, ideologies, philosophies and opinions. You should carry out your own research and/or seek your own professional advice before acting or relying on any of the information displayed in this e-resource. The author, and its related entities will not be liable for any injuries, loss or damage that may arise out of your improper use of, or reliance on, the content of this e-resource. You accept sole responsibility for the outcomes if you choose to adopt and/or use the systems, methods, ideas, concepts and opinions within the content of this e-book. info@coachmarkcarroll.com www.coachmarkcarroll.com
