Give your body the right kind of fuel for the exact exercise you’ll be doing

By Kryzette Papagayo | Photo by Charisse Kenion/Unsplash

Much has been said about the benefits of physical training in the morning. From its telling effects on your mood to metabolic improvements, morning exercises are considered the best way to gain the full benefits of working out. Gearing up for your next morning workout may seem taxing but with the right amount of fuel, you’re off to sweat before sunrise with no worries.

Fueling up for a morning workout is imperative to sustain energy and boost performance. A mix of healthy carbohydrates such as cereal, yogurt, and pasta can help wake you up and sustain a solid performance. The right amount of food intake can also have effects on performance. Knowing what and when to eat is crucial to gain leverage. Taking in only a small amount of food won’t help you perform but eating too much will make you feel sluggish; what you need is a well-rounded breakfast that will give you an energy boost to not only perform but level up when training.

Whatever your exercise of choice, going for complex carbs and protein are the top ways to energize. Complex carbohydrates in the morning are the go-to energy boosters. Carbs break down quickly so you’re up and running in no time. Naturally, protein prevents muscle breakdown and is only necessary with high intensity bouts

The typical 40- to 60-minute exercise needs around 200 calories to keep you energized—this, balanced with timing and the right kind of food can help you get ready. Often, hydration is the top priority with non-intensive workouts. It usually takes an hour or two for your meals to settle. At this stage, your body has converted the food intake to energy. Keep yourself up and running by understanding what you can consume and pattern this with the kind of workout you are getting ready for.

Whatever your exercise of choice, going for complex carbs and protein are the top ways to energize. Complex carbohydrates in the morning are the go-to energy boosters. Carbs break down quickly so you’re up and running in no time. Naturally, protein prevents muscle breakdown and is only necessary with high intensity bouts. Foods rich in both provide for people who want to level their performance when training. To help you prep, here are essential information to guide your next pre-workout meal:

Light Exercises

A high-protein snack will help you maintain the right amount of energy. Achieve that zen status by stocking up on liquids. Replenish lost electrolytes when you sweat. A yogurt or a hard-boiled egg is perfect for this type of exercise.

Short High Intensity Training

Avoid a full meal when prepping for HIIT (cycling, running). Balance endurance and energy by consuming foods that provide rapid energy lift. Consider a 2:1 ratio of carbs and protein and try out foods high in carbs but low in fiber.

Intense Workout

When working out for an hour or more, consume a meal mix of healthy carbs, with little fat, sugar, and protein. Try snacks that energize and sustain your muscles but do not weigh you down. Opt for a smoothie to give your body a natural energy booster.

Strength Training

Carbs and protein are the top picks when strength training. In between exercises, take in a sizeable amount of liquid to keep you hydrated. Carbs and protein help protect the muscles during your intense session. Next time you’re hitting the weights, remember to power up with carbs to help ease sore muscles and muscle breakdown.

The benefits of working out in the morning span various wellness issues. What’s essential for any exercise, whether in the morning or in the afternoon, is keeping one’s body fueled just right for the training ahead. Check your goal, gear up with the right kind of fuel, and work to your best performance.