Have a fitness class early in the morning...breakfast or no?

  • Tyinstl

    Posts: 353

    Jan 19, 2010 8:08 AM GMT
    Hey peeps.

    I'm wondering whether to eat breakfast before my swim class in the morning. On one hand I'd like my glycogen stores to be empty, but on the other hand I know breakfast boosts metabolism.

    What do you guys think?
  • Posted by a hidden member.
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    Jan 19, 2010 1:49 PM GMT
    I teach classes in the mornings both High Cardio and Aqua - I always eat at least two hours before my classes and I have never had any problems. Just keep a protein bar close by if you need a pick up after class is over. icon_smile.gif
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    Jan 19, 2010 2:19 PM GMT
    glass of fruit juice is also good too.
  • DrobUA

    Posts: 1331

    Jan 19, 2010 2:24 PM GMT
    Fruit Juice is pure sugar so idk about that. I am one of those people that can't eat before I workout otherwise I throw up. If you don't have time to give yourself at least an hour to digest I'd wait till after.
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    Jan 19, 2010 2:26 PM GMT
    i'm talking about freshly SQUOZED (yes i used that word) orange juice or something like that, none of this Sunny D stuff which is pure sugar.
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    Jan 19, 2010 2:41 PM GMT
    About 40 grams of clean protein (soy, lean beef, fish, chicken, turkey) and about 30 grams of slow carbs (think oatmeal, farina, grits, or even rice) should do nicely. You can eat up to, during, and immediately after, exercise. There's no value added in delaying meals. Juice isn't a very good choice because the sugar causes an insulin spike just at the time you don't want it, causing a blood sugar crash, and would be ill advised.

    If you find yourself dragging, one solution is corn starch, apple juice (a bit slower) and protein, while you work out. It's cheap, and it's effective. There's no reason you can't eat while under load. If you can, though, it's generally easier to refuel in the golden hour post-workout. That's a time when you DO want fast sugars to reload your glycogen.

    If you restrict calories, your body's metabolic rate will slow in the "famine response" which probably isn't what you want. You need to "fuel the furnace" by eating properly, and by avoiding metabolic lag. A fueled furnace burns hot, and you'll have better results if you eat.

    Staying lean is not so much about calorie restriction as metabolic activation. You need to EAT to be able to be active in a way that supports lean muscle mass and fat burn.

    You'll want to be sure to incorporate weight training / resistance training into your fitness program as it strengthen your bones, increases your lean muscle, and increases your metabolism as YOU GROW OLDER. No other exercise does that.

    If you restrict calories, you'll lose lean muscle, and burn FEWER calories, and have a SLOWER metabolism, and be lethargic. That's likely not what you wish for. You'll want to keep your calories UP, train HARD, LIFT, and EAT.

    There's rarely a strong case for being deloaded as your performance suffers. Best to eat, and UP your intensity, instead.

    You'll want to do exercise specific to your chest and shoulders to avoid the typical very unbalanced musculature of a swimmer.
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    Jan 19, 2010 2:53 PM GMT
    You definitely want some fuel in your engine before a workout, even if it's early morning. If you don't have enough time to down some protein and complex carbs as others above have outlined, here's a tip that works for me: I usually grab a Power Bar Performance Energy bar (prefer chocolate) right up to the time of workout. Goes down easy and definitely provides the energy to sustain a good workout. It's reasonable in calories (240), is low fat (not always common w/ these bars), has 9g protein and 44g carbs.

    I've found these to be easy to digest and they 'stay down' whether it's a cardio or strength workout. Food for thought. Good luck.
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    Jan 19, 2010 2:55 PM GMT
    p.s. a banana works well too. for a pre-workout lift, that is icon_smile.gif
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    Jan 19, 2010 3:39 PM GMT
    I agree, you should consume something. When I used to workout super early and couldn't eat an hour or two before working out, I took some whey and a serving of Max ACM (a fast/med/slow absorbing carb mix). It gives you sustained energy without making you super full, bloated or pukey lol.
  • HndsmKansan

    Posts: 16311

    Jan 19, 2010 3:41 PM GMT
    Absolutely agree with what the above have said. I think you would be doing yourself a disservice if you don't eat.... or overeat (or the wrong things) prior to going. Great advice by Chuckster and others.

    One point... I wouldn't eat right before.. I usually need a little time for processing. A single banana doesn't count, but more would.. at least for me.
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    Jan 19, 2010 3:48 PM GMT
    westsidetony saidp.s. a banana works well too. for a pre-workout lift, that is icon_smile.gif


    I do this too! Did it today, in fact, before Kenpo!
  • gymingit

    Posts: 156

    Jan 19, 2010 4:30 PM GMT
    That's the thing about training, workingout, etc... the whole 8 hours of sleep to help facilitate weight loss. My trainer suggests oatmeal for me. Something quick and easy. You can also had whey or protein powder to your oat meal instead of drinking a shake. But give yourself at least 30 minutes prior to workingout. Then of course, you will be HUNGRY afterwards.

    LANCE
  • Posted by a hidden member.
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    Jan 19, 2010 6:42 PM GMT
    you should always eat, especially before working out.

    I honestly don't know how people can work out on empty stomach. I'd pass out... even when I think I MAY get hungry while at the gym, I make sure I at least eat something like fruit or... something...

    breakfast is the most important meal of the day icon_smile.gif
  • Tyinstl

    Posts: 353

    Jan 20, 2010 6:53 AM GMT
    Thanks everybody, I will make sure to eat breakfast every day :3

    chuckystud saidAbout 40 grams of clean protein (soy, lean beef, fish, chicken, turkey) and about 30 grams of slow carbs (think oatmeal, farina, grits, or even rice) should do nicely. You can eat up to, during, and immediately after, exercise. There's no value added in delaying meals. Juice isn't a very good choice because the sugar causes an insulin spike just at the time you don't want it, causing a blood sugar crash, and would be ill advised.


    How about a protein shake with that time-release protein that gives you some both now and later, or maybe scrambled eggs? I'd like to go with something more breakfast-oriented, hehe.


    Also, should I replenish my glycogen stores after swimming or is that only after weights? Thanks!
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    Jan 20, 2010 7:06 AM GMT
    chuckystud saidAbout 40 grams of clean protein (soy, lean beef, fish, chicken, turkey) and about 30 grams of slow carbs (think oatmeal, farina, grits, or even rice) should do nicely. You can eat up to, during, and immediately after, exercise. There's no value added in delaying meals.


    Exercising on a full stomach causes stomach cramps and nausea. At least it does for me. Doesn't bother you at all, then?
  • drypin

    Posts: 1798

    Jan 20, 2010 8:34 AM GMT
    westsidetony saidp.s. a banana works well too. for a pre-workout lift, that is icon_smile.gif


    my trainer advised me to do the same... protein bar or banana... otherwise, i can't keep it down.
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    Jan 20, 2010 9:00 AM GMT
    drypin said
    westsidetony saidp.s. a banana works well too. for a pre-workout lift, that is icon_smile.gif


    my trainer advised me to do the same... protein bar or banana... otherwise, i can't keep it down.



    Hmmm. The only reason you read his comment was because of his torso. I know, because it's the only reason I noticed his comment. haha! ;)
  • Posted by a hidden member.
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    Jan 20, 2010 5:35 PM GMT
    Tyinstl saidThanks everybody, I will make sure to eat breakfast every day :3

    chuckystud saidAbout 40 grams of clean protein (soy, lean beef, fish, chicken, turkey) and about 30 grams of slow carbs (think oatmeal, farina, grits, or even rice) should do nicely. You can eat up to, during, and immediately after, exercise. There's no value added in delaying meals. Juice isn't a very good choice because the sugar causes an insulin spike just at the time you don't want it, causing a blood sugar crash, and would be ill advised.


    How about a protein shake with that time-release protein that gives you some both now and later, or maybe scrambled eggs? I'd like to go with something more breakfast-oriented, hehe.


    Also, should I replenish my glycogen stores after swimming or is that only after weights? Thanks!


    I can't imagine anything more breakfasty than grits, or oatmeal, or farina. Eggs are fine if you don't care about the fat. 3 whole egs, and 10 whites should do nicely.

    Reload every time.