A morning workout can help you feel energized for the day. In other words, if you can go out of your way to go to the gym.
But according to one expert, what you eat before you break a sweat will determine how much progress you make.
Former Marine, now gym owner and fitness writer Patrick Dale shares his tips for the best pre-workout breakfast.
From low-fat cream cheese English muffins to turkey bagels, Dale has revealed his top meals for maximizing energy levels in the morning.
Fitness expert and gym owner Patrick Dale shared his best pre-workout breakfast tips, from low-fat cream cheese English muffins to turkey bagels.
Other energy-boosting breakfasts he suggests include ripe mashed bananas on toast with honey, oatmeal with berries or cereal, and low-fat milk.
Energy bars and granola bars are also great pre-workout snacks if you’re in a hurry, says Dale.
He also suggests eating scrambled egg whites and rice crackers for a pre-workout breakfast.
British-born Dale, who now lives in Cyprus, says your pre-workout breakfast should be packed with fast-acting, easy-to-digest carbohydrates.
Former Marine turned fitness freak Patrick Dale (pictured) has a limited amount of time between waking up and working out, so his pre-workout breakfast needs to be packed with fast-acting, easy-to-digest carbohydrates. says there is.
He suggests eating foods that rank medium to high on the Glycemic Index chart, which measures the fast-acting effect of carbohydrates.
When you eat carbohydrates, they are broken down into glucose, which your body uses as fuel.
Dale argues that fast-acting carbs are best for your morning workout meal, as you may not have much time between waking up and exercising in the morning.
Dates, breakfast cereals, white bread, ripe bananas, and white rice are examples of such carbohydrates.
The type of exercise you’re doing also determines whether fast-acting carbs or slow-acting carbs are best for you.
For short, intense workouts, experts suggest consuming fast-acting carbs for an energy burst.
For longer workouts, slow-acting carbs such as brown rice and quinoa are recommended as they slowly release energy.
But for the time-pressed gym-goer, fast-acting carbs, described by Dale as an “immediate source of energy,” are perfect.
He claims that carbs alone can start the day, but research suggests that it’s best to combine carbs with protein.
Dates, breakfast cereals, white bread, ripe bananas, and white rice are examples of fast-acting carbohydrates.
Protein helps build muscle by repairing and maintaining muscle tissue, so Dale recommends adding protein to your pre-workout meal.
Experts say that if you plan to exercise, you should avoid fatty and high-fiber foods for breakfast.
Fat is important as part of your overall diet, but it takes longer to digest, so it’s best to avoid it before exercising, says Megan Casper, R.D.N. and nutritionist and member of the American Dietetic Association.
She said: “I mean [that] If you eat very fatty foods, such as fried foods or bacon, right before your workout, they will remain in your stomach undigested, causing indigestion.
Dale also advises that breakfast should be low-fat and avoid healthy fats like olive, flaxseed, or coconut oil.
He also argues that the same logic applies to textiles.
He suggests opting for more refined, naturally low-fiber foods, such as white bread, instead of whole grains.
Before you start training, you need to give your body time to start digesting food, and fitness gurus say eating 30 to 60 minutes before is ideal.
But if you have a limited amount of time between waking up and exercising, Dale recommends having breakfast because liquids are digested faster than solids.
Nutritionist Lauren Felts, who also owns health and wellness website The Holy Kale, says: Digestive system. ‘
Some people suggest doing your morning workout on an empty stomach. This is called fasting training.
However, the Surrey Human Performance Institute says the general consensus among experts is that it is not recommended because it can lead to fatigue and lack of concentration, which can hinder performance.
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