I know breakfast is the most important meal of the day and it kick starts your metabolism but I just can’t eat a lot before my morning workouts. I usually grab a few wheat thins and that’s it. Then when I get to work I eat yogurt, oatmeal and an apple but this meal is usually about 4-5 hours after I’ve actually woken up. In the afternoons I am usually ravenous and will eat anything I can find. I’ve tried packing snacks to eat every couple of hours to try and spread my hunger out but I typically end up eating all of my snacks in a one hour period and then am still faced with the same problem. I am still feeding a baby so it’s not that I’m worried about eating too much but rather the spikes in my hunger in the afternoon which derail eating healthy. I have thought about getting up an hour or so before my workout to eat more but since I get up pretty insanely early as it is, this would have me getting up around 3 to eat breakfast and that just doesn’t seem like a good idea. Can I get my body “used to” eating a big meal before morning workouts? Any other suggestions for a little more balance in my hunger surges?
To me, a few wheat thins aren’t enough to get me through 90-120 minutes (my current volume during the week). If you can’t down a lot, maybe just try eating one whole banana before your workout, and then eat something more significant within 30 minutes after the workout.
Before my morning work outs I have to eat a decent amount of calories. I usely drink two coffees and eat something. Either I eat a few big slices of bread or even better: 100 gram bar of chocolate. The chocolate before workout works really fine for me and eating chocolate is always a good idea, also in early morning. Lots of calories in a dense way so it doen’t hurt my stomach while doing sports and it is a really fast breakfast as well. Than after workouts I just eat some normal breakfast and I am ready for the rest of the day.
Bodies can get used to almost everything, also to eating before doing sports. Just eat something before every workout and you will get used to it. I think hunger in the afternoon is normal after a early morning workout. Part of recovery process, has not so much to do with breakfast but simply because you did sports. Don’t get up at 3 to do breakfast. Sleep is worth more I think at that time of the day.
I’m a big believer in Ensure. One bottle = 250 calories. I drink one before I swim in the AM and it does the trick.
X2 on the Ensure. I can get through my early am workouts just fine after drinking one… but i don’t feel like i have anything sitting in my stomach. You can pick up cases of it from Amazon… free shipping, and ends up being cheaper than what I can buy it for in stores (or at least around here). Highly recommend the banana creme or latte.
I cant eat alot early in the AM either. My stomach takes time to wake up I guess. Try a banana and maybe a piece of toast with PB.
But IMO I think you are waiting too long to eat after workouts. As soon as I get home from my workout I have a protein shake and a big breakfast before leaving for work. If I don’t eat this meal then I am starving all day and definitely feel a difference in my ability to recover from the mornings workout.
I wake-up at 4:55 every morning and am on the CT usually at 5:05. I eat breakfast after my usual 60 minutes session. I usually grab a few fresh dates before hopping on the trainer, and then my regular breakfast after the workout. Routine a bit different in the weekends when I go about 2 hours on the CT (still early morning), I will eat a bit more before the session.
Try drinking something something first thing or within the hour - chances are you are a little dehydrated since the last liquid you had was 8 to 10 hours ago. That can help wake up your digestive system.
On my way to the pool(7:30am) in the morning I have a tall glass of orange juice and a couple pop tarts.
After the swim and shower(9:30) I drink a bottle of chocolate milk and eat whole oats with raspberries and blueberries.
That holds me over well till about 1200 when its time for lunch.
i’m going to go ahead and throw this out there since no one seems to be letting you know the truth
fact: you don’t need to eat before a morning workout, fact
you have plenty of muscle glycogen to get through a morning workout. I run most mornings on no food and while many times it’s only around 5 miles ive gone as far as 11 with no food. Your body knows how to perform without food in it’s stomach 1-2 hrs prior.
As far as being hungry in the afternoon…this is a good thing. When you’re hungry just eat. Eat lots of healthy foods that will fill you up with the nutrients your body needs to rebuild itself so you can wake up the next morning with fuel in the tank to do it all over again.
Perhaps you’re diet is lacking in some nutrients, in which case I would suggest a better diet but some may suggest a multivitamin. I eat flinstones vitamins every morning but only because I like the ritual of it, I really don’t think that it helps me at all.
people throw out that eating paleo will help you with your hunger problems, and while I eat a diet like most of them suggest, i’d say just try to clean your diet up a little bit and see how you feel.
I am in a similar situation- can’t eat before morning workout, end up ravenous at lunch, and will eat all my snacks too early. Some things which have helped me- first, you do not have to eat before a morning workout. The sensation of hunger means your liver glycogen is low but if you refueled properly the night before, there is plenty of muscle glycogen to get you through the workout. Second, nutrition needs to be a priority. It is better to cut the workout short and eat a good meal afterward than finish the workout and not eat for 4-5 hours. If possible wake-up a little earlier, finish the workout, and have a solid breakfast within 30mins of finishing. Then head off to work. A lot of this will also depend on what you eat as well. I am doing Paleo for Athletes, so the only time I do carbs is after 1.5+hour workouts. Otherwise it is fruit and vegetables and lean protein.
Also, the whole feeding a baby thing- are you pregnant? If so, please disregard all of the above. I am not a doctor, have no clue what a pregnant person should eat, and would rather not give advice which may end up being harmful. Plus, the whole pregnancy thing freaks me out. There is a person inside of you…
Yeah, as someone else mentioned, I wouldnt worry too much about eating more before your morning workout just to stave off hunger later in the day, especially if you arent having any problems getting through your workout. Conversly, I would just bring more healthy snacks with you to work. Mixed nuts, chopped veggies (carrots, broccoli, etc.), and fruits are some of my favorites as they are easy to pack, easy to eat at your desk, and better options than the typical vending machine fare.