The last few months I have been getting up early to get my workout in before the kids wake up. Yeah, some days I’m tempted to hit snooze but I love how energized I feel after and before life’s chaos and excuses take over the day. I usually just have a glass of warm lemon water and head downstairs to basement to work-out. I used to get ask this question a lot when I taught 6am group fitness classes…what should you eat before a morning work-out? Morning eating is tricky because your body can store glycogen overnight so you may not need to eat anything at all — just drink water. However, when your diet is lean and you’re training hard you can use up all of your glycogen for the previous day’s recovery, leaving your tank empty when you wake up. Here is the standard recommendation for this situation.
Try eating a banana (or half, depending on your size). If you feel better during your workout, especially near the end, you’ve figured out that you’re running out of glycogen. If this is the case you can do one of two things: keep eating the banana or something similar (about 100 calories of mostly carbs) or add a serving of carbohydrates (rice, sweet potato, etc.) to your evening meal. Both should accomplish the same thing.
When your workout is over, you’ve burned through your glycogen and want to replenish it, which means either Shakeology (or some time of nutrient dense clean smoothie) for breakfast or a meal that’s mainly carbs with a little protein, like fruit with yogurt or cereal with milk.