What should the ideal pre-workout breakfast look like?

Do you normally work out in the morning before work and are you wondering what your breakfast should look like before your morning workout? What is appropriate to eat for breakfast, or is it better not to eat at all? Just like before a workout at any other time, the choice of food you have before you start your workout is very important. It is essential to choose a meal that will not make you feel heavy during your workout, and digesting a heavy meal will not reduce your ability to perform at 100%. If you eat too much, chances are you will see what you ate again in a few brisk movements, and conversely if you eat too little, it will likely have a negative effect on your performance due to lack of energy.

If you head out for a morning workout without breakfast, and you go strength training on an empty stomach, there is a fairly high risk of muscle loss, and you may also experience a decrease in performance. About three hours after a protein-rich meal, your body will be in a negative protein balance. So after eight hours of sleep, your body is very prone to catabolism. Preventing this extreme negative balance is simple: if you can't manage a full breakfast before training, at least reach for a protein shaker. Amino acids ( i.e. what protein is made up of) directly stimulate muscle building and also help with recovery and muscle growth.

Article content:

• What protein food to choose and in what quantity?
• Don't forget to add a source of carbohydrates as well
• What to look out for when choosing a pre-workout breakfast?
• Don't forget to take into account the nature of the workout!
• Time also plays an important role
• So... what does the ideal breakfast look like?
• A few words in conclusion...

What protein food to choose and in what quantity?

Any low-fat and easily digestible protein source is a great choice. So egg whites, fat-free Greek yogurt, high percentage poultry ham, or feel free to lean pork or beef. However, you may also prefer a quicker source of protein such as a BCAA supplementor whey protein to minimize the risk of stomach discomfort during your workout. Regardless of the protein source, consume at least enough protein to provide 2 to 3 grams of the amino acid leucine, a key amino acid responsible for triggering a muscle-building stimulus.

Don't forget to add a source of carbohydrates as well

Carbohydrates are your primary source of energy in your muscles, so it makes sense to add some oatmeal or a piece of fruit to your protein, right? Your muscles and brain use glucose (which is actually broken down carbohydrates) as an energy source. Carbohydrates that are not immediately used as an energy source are stored in the liver or muscles as so-called glycogen, and from there they can be used later when the body makes high energy demands, such as during exercise.

Overnight, glycogen stores in the liver are significantly reduced because the brain and central nervous system require this resource to be used to perform basic life functions during the night. So, going into a higher intensity morning workout without any carbohydrates can be problematic because the glycogen stored in the liver is also the first source of energy during low intensity exercise. And since you are starting your workout with a depleted "tank", you may find that you get tired very quickly and your workout may not be as intense as you would like. Again though - if you eat too many carbs, or choose the wrong source, it will have a negative effect on your training, but even if you don't have any, your performance can be severely compromised.

What to look out for when choosing a pre-workout breakfast?

Alright, we've covered the generalities of what foods to eat before your morning workout, now let's talk about what to avoid when choosing a suitable breakfast. If you train very soon after waking up, there is a risk that you won't have enough time to digest the food. Therefore, it is very important to know how much food to eat and the rightcomposition to avoid stomach problems during training that could interfere with your training or have a negative effect on your performance.

What should definitely not be included in the pre-workout breakfast is a large amount of fat. Fat is the longest digested macronutrient, so it stays longer in our digestive tract and we are not able to usethe energy we take in during the morning workout. So try to avoid nuts and higher-fat sources of protein or at least reduce their content in the case of a pre-workout breakfast.

Watch out for high-fibre foods - like various wholemeal breads. If you want to minimise stomach discomfort during training, you should reach for fast-digesting, low-fibre carbohydrates. Again, time plays a role here - if you eat breakfast more spaced out, you don't have to worry about negative consequences due to fibre intake. Also beware of quantity, consuming too much carbohydrate before training can also have a negative effect, as too much carbohydrate consumption is known to result in fatigue and drowsiness.

Remember to take into account the nature of the workout!

The size and composition of your breakfast should also depend on the type of training you are going to do. It makes sense, then, that before a light run or some stretching exercise, it is advisable to choose a different meal than that before a heavy strength workout. If we are going to have a hard strength or endurance training, we should definitely include carbohydrates in our breakfast, which will provide enough energy that is needed for this type of training to achieve maximum performance, and will also help with the subsequent recovery. If, on the other hand, we are only going out for a light lunge or stretch, we probably won't need as much energy from carbohydrates and can leave them out of breakfast altogether or choose a smaller amount. Of course, protein intake is a must, which as we have already mentioned, protects muscle mass from breaking down and helps with muscle building.

Time also plays an important role

Another factor that must not be overlooked is the time that elapses between eating breakfast and the start of the workout. However, the ideal timing of a pre-workout meal is a very subjective factor and there is no such thing as a generally appropriate time to eat a pre-workout meal. Some people can eat practically right before a workout, while others have food in their stomach an hour later. In case you belong to the first group, you can feel free to reach for fast-digesting carbohydrates such as fruit or rice sandwiches and supplement them with a suitable type of protein. However, if you're one of those who can only go training after a longer period of time, opt for complex carbohydrates that are released over a longer period of time and make sure you allow enough time for digestion between meals and training .

So... what does the ideal breakfast look like?

As you can probably guess from the previous paragraphs, there is simply no general formula for an ideal breakfast. Just like the needs of each macronutrient and a bunch of other factors of a healthy diet, the composition and timing of a pre-workout breakfast is very subjective. It is very important to listen to your body, notice the reactions and then adjust your breakfast to all the factors. That is, the nature and type of training, your feelings after eating this or that food, the timing of breakfast and the start of training, and even the quantity - some people can handle a bowl of oatmeal and three eggs, others can barely get half a banana and a scoop of protein in. You have to find your own optimum.

Nevertheless, we'll give you a few tips on what a pre-workout breakfast could look like. If you're a fan of sweet breakfasts, feel free to opt for porridge with some fruit and top it with a scoop of protein or yoghurt. Alternatively, reach for one of theinstant porridges with protein. Or bake a variety of flaky pancakes, flapjacks, make a good cake. If, on the other hand, you're a fan of savoury breakfasts, don't be afraid of the classic scrambled eggs with predominantly egg whites and pastries, flaky or rice sandwiches, or various combinations of sandwiches.

A few words in conclusion..

The ideal breakfast is one that suits you personally. There are a few principles you should follow when choosing one though - a pre-workout breakfast should always contain a low-fat and easily digestible protein source to protect muscle mass, then add the appropriate type of carbohydrate depending on the nature of the workout . Pre-workout meals in general should not contain too much fat and fibre. The amount of each component is also important, as well as the timing, but this is subjective so you need to test what actually works for you.

Sources:
https://www.ncbi.nlm.nih.gov/pubmed/1167678
https://www.ncbi.nlm.nih.gov/pubmed/23184732