Morning workouts can leave you feeling energized for the day, which is if you can bother to drag yourself to the gym.
But what you eat before you sweat can determine your progress, according to an expert.
Ex-Marine Patrick Dale, now a gym owner and fitness writer, has shared his advice on the best pre-workout breakfasts.
From low-fat cream cheese English muffins to turkey bagels, Mr. Dale has revealed his top meals for maximizing your morning energy levels.
Fitness expert and gym owner Patrick Dale shared his tips on the best pre-workout breakfasts, from low-fat cream cheese English muffins to turkey bagels.
Other energizing breakfasts he suggests include mashed ripe banana on toast with honey, rolled oats with berries or cereal, and low-fat milk.
If you’re in a hurry, an energy bar or granola bar are also good pre-workout snacks, according to Dale.
He also suggests eating scrambled egg whites and rice crackers as breakfast before exercise.
British-born Mr Dale, who now lives in Cyprus, says your pre-workout breakfast should be loaded with fast-acting, easily digested carbohydrates.
Ex-sailor turned fitness freak Patrick Dale (pictured) says your pre-workout breakfast should be loaded with fast-acting, easily digested carbs because your time between waking up and working out will be limited
He suggests you eat foods that rank moderate 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 for fuel.
Dale says fast-acting carbs are best for your pre-morning workout meal because you may not have much time between waking up and exercising.
Dates, breakfast cereals, white bread, ripe bananas, and white rice are examples of these carbohydrates.
The type of exercise you do will also determine whether fast or slow acting carbs are best.
For a short, intense workout, experts suggest consuming fast-acting carbs, for the burst of energy.
For longer workouts, slow-acting carbs, such as brown rice or quinoa, are recommended, as they gradually release energy.
Still, for time-pressed gym goers, fast-acting carbs are best, as Dale describes them as an “immediate source of energy.”
Although he claims you can start the day with just carbs, he said research suggests it’s best combined with protein.
Dates, breakfast cereals, white bread, ripe bananas, and white rice are examples of fast-acting carbohydrates.
Protein helps build muscle by repairing and maintaining muscle tissue, which is why Dale recommends adding it to your pre-workout meal.
As for what to leave out for breakfast, foods high in fat and fiber should be avoided if you’re about to exercise, experts say.
Although fats are important as part of your overall diet, they take a long time to digest, so it’s best to avoid them before exercising, says nutritionist and dietitian Megan Casper, a member of the American Dietetic Association.
She said: ‘It means [that] if you eat something very high in fat, think fried food or bacon, just before a workout, it will remain undigested in your stomach and cause indigestion.
Mr. Dale also says your breakfast should be low in fat and even advises against healthy fats such as olive oil, flaxseed oil or coconut oil.
He also asserts that the same logic applies to fiber.
He suggests opting for more refined foods that are naturally low in fiber, like white bread instead of whole grains.
You need to give your body time to start digesting food before you start training, and fitness gurus say eating 30-60 minutes in advance is ideal.
But if your time between waking up and working out is limited, Dale suggests eating breakfast, as liquids are digested faster than solids.
Nutritionist Lauren Felts, who also owns health and wellness website The Holy Kale, said: “By drinking our breakfast, we are flooding the body with high-density nutrition that will continue to promote healing processes. rebuilding, regenerating and cleansing the body without taxing the digestive system.’
Some people suggest doing your morning workout on an empty stomach, which is called fasted 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 can impair your performance.