Have breakfast before you exercise? Especially if you train early in the morning, you often do not have time to have breakfast before that. We tell you why you should do that anyway. And also what you can eat best.
Monday morning, 6:00 am. While the city is still sleeping, prepare for your morning workout. You leave in an hour. If you don’t get up at 4 a.m. to eat, a good breakfast before exercise is usually not really an option. However, what you eat now determines whether you have a good workout or whether you feel tired and burned out quickly.
Breakfast before or after exercise?
In principle, you should always eat something after you have exercised. Regarding breakfast before exercise, there is unfortunately no golden rule that always works. As different as life, training, goals and habits are, so are our bodies. That’s why there is n’t a pro-workout breakfast that’s right for everyone . There are, however, a few basic rules .
Most importantly, eating something small before your workout is always good. Protein shakes and fruit, Paleo Bars , nuts & berries or – if you really want to switch to “power mode” – Energy Aminos to complement a small snack.
Benefits of eating breakfast before exercise
1. Breakfast before exercise provides energy
While you sleep, your body recovers from the day and the workouts you have done. The carbohydrate stores are emptied and protein synthesis is running at full speed. This means that you have little energy available in the morning before your workout . By eating breakfast you replenish the energy supply and provide more energy for during exercise. This has a positive effect on your strength and coordination ability. The ideal carbohydrate snack is, for example, a Paleo Bar .
2. Eating breakfast before exercise protects your muscles
Your body uses different energy sources to perform well during exercise. The number one source of energy is carbohydrates, or glycogen, which your body stores in muscle cells from the carbohydrates in your meals. But fats and proteins are also used as an energy source. When not enough carbohydrates are available, your body can break down muscles to use their proteins for energy production. Amino acids before exercise can counteract this process.
Especially if you have little time for breakfast in the morning, and you still want to support your amino acid intake before you exercise , essential amino acids in the form of capsules, for example, are very useful.
3. Eating breakfast before exercise supports muscle building
Especially if you train to build muscle, it makes sense to have breakfast before exercise. During a workout with heavy weights, your muscles are put into a catabolic state, causing your muscles to break down. Amino acids are the basic building blocks of proteins and therefore of your muscles. Providing a sensible supply of amino acids before your workout will provide the perfect foundation for muscle building. In addition, after each meal, the anabolic hormone insulin is released, which supports muscle growth.
Disadvantages of eating breakfast before exercise
The only real downside to having breakfast before exercise is the tricky timing . To avoid that you are in the gym with a full stomach, have a few hours between breakfast and training are . If you exercise with a full stomach, you can get stabbing in your side and have less energy. Because: The strength that your body needs for digestion is lacking during training. An unpleasant heavy feeling is added to that.
The ideal time for a pre-workout meal is different for each of us. As a guideline, 3 hours before exercising . This is often not possible in the morning if you do not want to get up at 4 am. A good breakfast before exercise requires at least some preparation the night before and good planning. Or you opt for a smart snack . If you start exercising early, this is probably the best option . It is best to eat something with carbohydrates the night before.
What is a good breakfast before exercise?
It is important that you drink enough before exercising . Half a liter of water immediately after getting up and a few extra sips just before training are ideal. The portion size is also decisive. You can have an extensive breakfast 3 to 4 hours before exercise. The shorter the time frame, the smaller your snack should be. Leave at least 20 – 30 minutes between the last bite and your workout .
Which breakfast is best before exercise depends on how much time there is between eating and training. A low-fat meal with 10-20 grams of protein is ideal.
The difference is mainly in the type of carbohydrates. If there are 2 to 3 hours between your breakfast and your workout, opt for slow carbohydrates . They ensure an even supply of energy over a longer period of time. Slow carbohydrates, with a long chain, can be found, for example, in wholemeal bread or in our protein muesli or protein porridge .
If the time between breakfast and exercise is shorter, short chain carbohydrates are particularly suitable. They provide your body with quickly usable energy. You can find them in fruits and dried fruits , for example . If you know you have a sensitive stomach and are having a hard time eating anything before exercise, try our Morning Workout Shake :
What you need:
- 30 g Whey Protein chocolate or Vegan Protein chocolate
- 1 ripe banana
- 200 ml almond milk
- 100 ml of water
- 150 ml of coffee
This is how it works:
- Put all ingredients in a blender and mix until creamy.
Tip: Do you fancy a cold shake? Then add another handful of ice cubes to the blender.
What else you need to know
After exercise is before exercise. What you eat in the evening also affects your workout the next morning. It is not without reason that runners know the so-called “Pasta Party”, which is traditionally celebrated on the night before a marathon. The motto: pasta, pasta, pasta. The idea: eat so many carbohydrates in the evening that your carbohydrate supply is still in order in the morning .
Are you still in the muscle building phase? Very well. Then try to see if the carbohydrates from the night before still give you enough energy for your morning workout. But if you work on fat burning, a protein shake makes more sense.
• Eating breakfast before exercise supports your performance.
• Eat low-fat, high-protein and sufficient carbohydrates.
• Which breakfast is suitable for exercise differs from person to person.