What should you eat before morning gym?

Many people go to the gym in the morning because this is the time when exercise will help increase energy, focus and optimism. So what should you eat before the morning gym to ensure nutrition to achieve the desired training effect?

To choose the right foods before hitting the gym, let’s find out the risks when you don’t eat breakfast before the gym and the principles of building breakfast.

Risks of not having breakfast before going to the gym

Many people often think that emptying an empty stomach before exercising will help increase the ability to burn fat, thereby enhancing the ability to lose weight. In fact, the effect of weight loss when exercising with vigorous exercise such as exercising on an empty stomach is still controversial.

Not to mention, you can even increase your risk of muscle loss and low blood sugar after a night of not eating and exercising heavily. Here are some risks you may face when fasting in the morning before hitting the gym.

• No energy to exercise: After a night of sleep lasting 6-8 hours, your stomach will be empty. Moreover, the amount of glycogen in your body will also decrease significantly because the brain uses it to maintain vital activities during sleep.

If you skip breakfast, it will cause a serious glycogen deficit, causing a loss of energy. At this point, you will not be able to lift weights or perform difficult movements or even be able to prolong the training time.

• Loss of protein: When you exercise on an empty stomach, your body will use protein for fuel. This leaves your body lacking the protein to build and repair muscle after a workout, causing muscle loss. In addition, muscles in the morning will not be able to reach the full state of strength in the afternoon, so you need to eat breakfast if you want to strengthen muscles when working out.

• Lowers blood sugar: Exercising on an empty stomach burns precious energy and has less stamina. Low blood sugar can also make you feel lightheaded, nauseous, or shaky.

• Store more fat than usual: When you don’t eat breakfast, your body will react like when you are hungry and start storing fat to save fuel. This causes your body to store more fat than usual.

The habit of eating before the gym will help the body increase energy to increase exercise performance, increase muscle and avoid unfortunate injuries.

The rule of eating before morning gym

Gym activities in the morning are often more difficult than training in the afternoon because you will not have much time to prepare. However, no matter how busy the morning is, you still need to remember the principle of preparing breakfast before the gym is to choose foods rich in protein to avoid muscle loss. The next rule you need to keep in mind is to choose foods rich in carbohydrates (carbs) to replenish energy for the body.

Your protein source needs to meet 2-3g of leucine (the acid responsible for building muscle). When you consume protein but lack leucine, the muscle building effect is not complete.

Typically, 2g of leucine will be found in 17g of whey, 21g of milk, 22g of casein, 24g of eggs, 25g of fish, 26g of beef, 26g of pork, 26g of soy, and 27g of chicken.

In addition, you should also note the following to achieve effective training:

• Eat just enough: If you eat too little breakfast, you won’t have enough energy to exercise, and if you eat too much, it will be easy to burp or vomit during heavy exercise. Moreover, the stomach in the early morning (about 5-6 hours) is very weak, so it is difficult for you to absorb all the food loaded into the body. However, you should not eat too late (after 9 am) because it will cause a disturbance in the body’s biological clock.

• Eat 30 minutes to 1 hour before exercise: This period will help you consume less food to feel more comfortable during exercise.

• Ensure nutrition: You should eat breakfast with a variety of nutrients and should eat freshly prepared foods. The foods for healthy breakfast are milk, eggs, bread, rice, sticky rice, porridge, oats, pork, chicken, fish, green vegetables, fruits…

• Limit fat: Fat usually takes a long time to digest. Therefore, you should limit fast food, canned food. These foods often contain a lot of unhealthy and unhealthy fats.

• Avoid sugary foods: These foods make your body secrete more insulin, making it easier to feel tired and shaky.

Foods to eat before morning gym

What should you eat before morning gym? Here are foods that you can add to your healthy breakfast.

• Chocolate milk: Chocolate milk is often a drink to help recover after a workout but also a good breakfast for digestion. This drink helps balance protein and carbs, two nutrients that give your body a boost of energy and also ease your stomach.

• Cereal or dried fruit: Before doing HIIT, you can eat a handful of dry cereal or dried fruit (about 1/4 cup of water) to provide the necessary amount of carbs for the body.

• Yogurt and fruit: Yogurt is rich in protein, carbs and is also one of the best sources of calcium for bones. Fruit also contains a lot of carbs, so it can quickly metabolize energy for your body.

• Bananas and almonds: Bananas are rich in carbs, so they are good for digestion and can provide a lot of energy for the body of exercisers. In addition, bananas are also rich in potassium, which is able to maintain the function of neurons and muscles. You should eat 1-2 bananas with a jar of yogurt about 45 minutes before exercise to help you replenish potassium. Along with that, you can drink a glass of almond milk to provide the necessary energy when exercising.

• Egg whites or egg bread: Egg whites provide essential protein and help you stay active during exercise, while bread will provide enough carbs for you before hitting the gym. You can also eat bread with honey or jam, peanut butter or 1-2 boiled eggs to provide the body with the most abundant protein.

• Beef noodle soup or chicken noodle soup: These pho dishes provide an abundant amount of protein for bodybuilders. Besides, these are also easy to digest dishes, so it is suitable to eat before breakfast.

• Oatmeal with low-fat milk: Oats and low-fat milk are high in carbs and protein, so they can give your body a lot of energy during activity.

Besides the breakfast diet that helps you exercise effectively, you also need to pay attention to your biological clock when you get enough sleep (from 6-8 hours), eat in moderation and warm up more carefully before going to the gym. . After a morning gym session, you should replenish water and electrolytes to compensate for the amount consumed during exercise. Do not forget to provide starch, fruit, and protein for the body to avoid glycogen and protein deficiency after exercise.

If you know what to eat before a morning gym session, you will provide enough nutrition to help increase energy and exercise efficiency. The habit of having breakfast before going to the gym not only contributes to maintaining the desired shape, but also ensures your long-term health!