So you want to start working out in the morning? Whether you are short on time or just want to reorganize your schedule, getting your workout out of the way first thing has a lot of benefits. It can also boost your metabolism first thing in the morning.
Of course, what you choose to eat and when you eat it are important to the success of your workout — and have a profound effect on how your body uses the calories.
Timing Is Everything
Let’s look at the early-morning exerciser, who hits the gym soon after jumping out of bed. It has been hours since their last meal, and their blood glucose is at the fasting level. This person is running on empty. When you’re at this point, your body starts to break down amino acids from your muscle mass and converts them to glucose for energy. Instead of burning fat, you’re in danger of breaking down valuable muscle tissue.
There is a wealth of evidence on the role that nutrients play on blood sugar and insulin, and their effect on your energy level.
For instance, if you get up in the morning after an eight-hour sleep and down a glass of orange juice, the simple carbohydrate in the juice rapidly sends your blood sugar to elevated heights. This rise in blood glucose is followed by a rebound fall — leaving you feeling weak and without the necessary fuel to work out. That glass of orange juice will do little to appease your appetite, so chances are you will also feel hungry.
Choosing the Right Foods
Protein and fiber slow the absorption of food in your stomach (not always the easiest to east first thing but well worth it). The action of these nutrients helps maintain a normal rise and fall in blood glucose and normal insulin response.
Insulin is produced in response to the amount of glucose in the blood; its role is to help get glucose into the cells. So when your blood-glucose level surge, insulin production increases, to help shuttle that extra glucose into the cells. And what goes up must come down.
When your blood sugar falls, you feel hungry — even if you just ate two hours earlier.
People who eat meals of refined carbohydrates (orange juice, plain bagel with honey) without protein and/or fiber fall into a vicious cycle of eating more calories throughout the day. This roller-coaster ride of high and low blood sugar leaves them hungry — and eating every few hours.
Energizing Snacks and Meals
To put zip in your step as you head to the gym, choose from a variety of complex carbohydrates, lean protein, low-fat dairy products, and healthy fats. Try to include a form protein (soy, nuts, dairy, fish, eggs) at each meal.
Here are some top picks for healthy snacks and meals to fuel physical activity:
Successful fueling is all about figuring out the tricks of the trade. Find foods you enjoy, that are satisfying, and that will keep you fueled for that early morning workout. Simply eating the right kinds of foods in the right amounts will give you the kind of control that leads to permanent weight management.
Photo by Brooke Lark on Unsplash
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