Take a fresh look at your lifestyle.

- Advertisement -

What to eat BEFORE a morning workout, according to an ex-Marine turned fitness freak

Morning workouts can leave you feeling energized for the day, that is, if you can make the effort to drag yourself to the gym.

But what you eat before you sweat may determine how much progress you make, according to one expert.

Ex-Marine Patrick Dale, now a gym owner and fitness writer, has shared his tips on the best pre-workout breakfast.

From skinny English muffins with cream cheese to turkey bagels, Mr. Dale has revealed his best meals to maximize your morning energy levels.

Fitness expert and gym owner Patrick Dale shared his tips on the best pre-workout breakfast, from English muffins with low-fat cream cheese to turkey bagels

Other energy-boosting breakfasts he suggests include ripe mashed banana on toast with honey, oatmeal with berries or cereal, and low-fat milk.

If you’re in a hurry, an energy bar or granola bar is also a good pre-workout snack, according to Mr. Dale.

He also suggests eating scrambled eggs and rice crackers for pre-workout breakfast.

British-born Mr. Dale, who now lives in Cyprus, says your pre-workout breakfast should be packed with fast-acting and easily digestible carbohydrates.

Ex-Marine turned fitness freak Patrick Dale (pictured) says your pre-workout breakfast should be packed with fast-acting and easy-to-digest carbs, as your time between waking up and working out will be limited

Ex-Marine turned fitness freak Patrick Dale (pictured) says your pre-workout breakfast should be packed with fast-acting and easy-to-digest carbs, as your time between waking up and working out will be limited

He suggests eating foods that score moderately to high on the glycemic index chart — which measures how quickly a carbohydrate works.

When you eat carbohydrates, they are broken down into glucose, which the body uses as fuel.

Mr. Dale claims that fast-acting carbs are best for your pre-workout meal because you may not have much time between waking up and working out.

Dates, breakfast cereals, white bread, ripe bananas and white rice are examples of such carbohydrates.

The type of exercise you do also determines whether fast-acting or slow-acting carbs are best.

For a short and intense workout, experts recommend consuming fast-acting carbohydrates for the energy boost.

For longer workouts, slow-acting carbohydrates, such as brown rice or quinoa, are recommended as they release energy gradually.

But for athletes short on time, fast-acting carbohydrates are best, as Mr. Dale describes them as an “instant source of energy.”

While he claims you can start the day with carbs alone, he said research shows it’s best to combine them with protein.

Ripe bananas are an example of fast-acting carbohydrates, which Mr. Dale says are essential for your pre-workout breakfast

Another example of a fast-acting carbohydrate to include in your morning meal is white bread

Dates, cereals, white bread, ripe bananas and white rice are examples of fast-acting carbohydrates

Protein helps build muscle by repairing and maintaining muscle tissue, so Mr Dale recommends adding some to your pre-workout meal.

When it comes to what to cut from your breakfast, avoid fatty and high-fiber foods when you exercise, experts say.

Despite fat being an important part of your overall diet, it takes a long time to digest, so it’s best avoided before exercising, says registered nutritionist and dietitian Megan Casper, a member of the American Dietetic Association.

She said, ‘That means [that] if you eat something very high in fat, like fried food or bacon, right before a workout, it will sit undigested in your stomach and cause indigestion.”

Mr. Dale also says that your breakfast should be low in fat and even advises against using healthy fats such as olive oil, flaxseed oil or coconut oil.

He also claims that the same logic applies to fiber.

He suggests you opt for more refined and naturally low-fiber foods, such as white bread instead of whole wheat.

You need to give your body time to digest the food before you start exercising and fitness gurus say eating 30 to 60 minutes beforehand is ideal.

But if your time between waking up and exercising is limited, Mr. Dale suggests drinking your breakfast, as liquids digest faster than solids.

Nutritionist Lauren Felts, who also owns the health and wellness website The Holy Kale, said: ‘By drinking our breakfast, we flood the body with high-density nutrition that will continue to aid the body’s rebuilding, regenerating and cleansing processes. promote without burdening the body. digestive system.’

Some people recommend doing your morning workout on an empty stomach – which is also known as fasting training.

However, the Surrey Human Performance Institute says the general consensus among experts is that this is not advised as it can lead to fatigue, lack of concentration and hinder your performance.

HOW MUCH MOVEMENT YOU NEED

To stay healthy, adults ages 19 to 64 should try to be active every day and do the following:

  • at least 150 minutes of moderate aerobic activity, such as cycling or brisk walking per week and
  • strength exercises on 2 or more days a week that work all major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

Or:

  • 75 minutes of vigorous aerobic activity, such as running or a game of singles tennis each week and
  • strength exercises on 2 or more days a week that work all major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

Or:

  • a mix of moderate and vigorous aerobic activity each week – for example, 2 x 30 minutes of running plus 30 minutes of brisk walking equals 150 minutes of moderate aerobic activity and
  • strength exercises on 2 or more days a week that work all major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

A good rule of thumb is that 1 minute of vigorous activity produces the same health benefits as 2 minutes of moderate activity.

One way to get your recommended 150 minutes of weekly physical activity is to do 30 minutes on 5 days a week.

All adults should also interrupt long periods of sitting with light activity.

Source: GGZ

Leave A Reply

Your email address will not be published.