Hey all, I just started a summer job with hours from 7:30-5:30 Mon to Thurs then a 1/2 day on Friday (20 minute commute so I gotta be out the door by 7:10). I’m looking to do my workout before work to give me time to relax when I get home.
I know it will require some experimentation to see how my body digests food PreWO, but I was going to try
5:30- mixing 1/2 cup ground oats with 1 scoop ON whey in water & 1 tbsp PB PreWO
5:45- 6:45 gym(Weights or HIIT)
7:00- mixing 1/2 cup ground oats with 1 scoop ON in Milk and a banana
Shower and get my butt out the door.
I’d then have my first normal meal (150g tuna, 1/2 cup cottage cheese, 1 cup rice, spinach) hopefully around 8:45, then every 3 hours from then, 12pm, 3pm, 6pm.
Does anyone else do this routine and have suggestions on how to deal with such an early WO and does my nutrition for this look allright? Is the squatting to early myth true?
Also are ANY protein Bars okay to have daily or are they all just sugar, soy protein, and a waste of money. It’s hard to have Chicken and brown rice type meals 3 times a day when everyone else just has 1 lunch.
I haven’t had the pleasure of more than one or two workouts that early, but it seems like the right idea.
You might consider even simpler carbs first thing since it’s immediately preworkout. Like sugar, or the banana, or Surge Workout Fuel/Surge Recovery type products.
you could premix things the night before (just add water and blend)
Cottage cheese and tuna together? blech.
You probably don’t need to eat at 12-3-6. You could just combine one or two of those meals together into one big meal, if that works best for you and your schedule.
The thing about squatting after waking up is that your spine hasn’t gotten used to load-bearing yet. But lots of people still do it, and their spines don’t fall out. At least make sure to get in quality warmup sets.
Do I need more than a scoop of whey & 1/2 cup oats (~30g protein 30g carbs) if I’m only about 130lb? Along with the second scoop of whey, more oats, milk, and banana Post WO I’ll already be at about 70g protein and over 100g carbs before 7am.
I guess I’ll just have to experiment over the next few days until my body adapts.
ok so I tried the 1/2 cup oats and scoop protein this morning and I could tell it wasn’t quite enough. Today wasn’t even a heavy lifting day. I’m going to try actually microwaving the oats and maybe some eggs before my workout tomorrow. Anyone every tried microwaving oats mixed with egg beaters before?
The PostWO shake and banana was still good though.
Being married and having to work until 6PM at nights means that i had to adjust my schedule about 3 years ago. Working out at nights just wasnt going to cut it with the lady. I workout between 6:30-7:30AM sometimes longer. I came to realize that you basically have to eat 2 Breakfasts in the morning.
5:15AM 2 protein scoops in milk with some other carb source and most always a little peanut butter.
8:30AM have the Larger breakfast meal.
10:30 Mid morning meal
12:30 Lunch
4:00 Afternoon Meal
7:00 Dinner
10:00ish 2 cups of milk 1 scoop of protein.
It probably is true somewhat that you just cant get that fierce of a workout in, in the mornings that soon after waking up but if you get plenty of sleep, stretch, and drink some coffee, you can motivate yourself to have great workouts in the AM. I honestly love the feeling of getting in that great workout to start a great day. Good luck with your workouts!
When I did train in the mornings, it was in high school and my finances were tight, so I had a scoop of protein powder and whatever carbs I could grab like a banana. I brought a thermos or milk to school with me (for after the workout), and I would often buy a chocolate milk too. It worked out pretty well and I just played it by ear, meaning that if I was hungry, I would grab something at school from the “cart” and while at the gym I grabbed a cup or two of coffee to keep the hunger at bay.
Carb powders like dextrose, WMS, or Maltodextrin are cheap and effective, so you might give those a go in addition to your whey.
I’ll probably start morning workouts again soon, and I’ll probably revert to something simple and cheap
I work out at 5:30 four days a week. I take 2 scoops ON Whey before in milk. During the workout I use Xtend mixed with White Flood, followed by water. Post workout I take another 2 scoops whey in milk. It works for me, but I can’t say I’m an expert or anything.
Being married and having to work until 6PM at nights means that i had to adjust my schedule about 3 years ago. Working out at nights just wasnt going to cut it with the lady. I workout between 6:30-7:30AM sometimes longer. I came to realize that you basically have to eat 2 Breakfasts in the morning.
5:15AM 2 protein scoops in milk with some other carb source and most always a little peanut butter.
8:30AM have the Larger breakfast meal.
10:30 Mid morning meal
12:30 Lunch
4:00 Afternoon Meal
7:00 Dinner
10:00ish 2 cups of milk 1 scoop of protein.
It probably is true somewhat that you just cant get that fierce of a workout in, in the mornings that soon after waking up but if you get plenty of sleep, stretch, and drink some coffee, you can motivate yourself to have great workouts in the AM. I honestly love the feeling of getting in that great workout to start a great day. Good luck with your workouts!
[/quote]
I’d do the x2 breakfast thing except that my work day starts at 7:30 and it’s hard to schedule meals. So far my routine the past 2 days has been
Day 1
wake up at 5:20 and had protein shake with 1/2 cup soaked oats (not quite filling enough)
workout 5:45-6:45
7 PostWO shake with 1/2 cup oats 1 cup milk and a banana
8:30 had larger meal
Day 2
wake up at 5:20 and had 3/4 cup cooked oats with 3/4 cup cooked eggbeaters (a little more energy)
workout 5:45-6:45
7 PostWO shake with 1 cup milk and a banana
8:30 had larger meal
I’m just trying to find the best carb/protein combo for Pre and Post WO but its been difficult. Should I do the oats or banana preWO?
It’s also been tough knowing that after my PostWO shake at 7am I’m going to be starving about 1.5 hours later, but pending whatever work I’m doing I might not be able to eat…any ideas?
[quote]dgallagher88 wrote:
I’m just trying to find the best carb/protein combo for Pre and Post WO but its been difficult. Should I do the oats or banana preWO?
[/quote]
Why don’t you try each and see what happens?
And, no, adding a banana won’t be too much.
Personally, oats are too heavy in my stomach to consume too close to training, but you need to find what works best for you.
There’s a ton of different things you can do that are quick and provide energy. I can make 2 portable nutritious delicious breakfasts in about 2 minutes including cleanup by making two of these shakes: place two eggs in a large wide mouth mason jar, adding a scoop of protein powder, adding some frozen berries, and some yogurt, and a little water. Hit that with the stick blender for 20 seconds. Add a little almond or peanut butter too if you want. Rinse the stick blender off and it’s clean. Put a lid on that and take it with you. Done. The preworkout one, you can throw in some oats, maltodextrin, or what-have-you/(what-you-have). Honey or plain sugar works too. If you add carbs preworkout, I imagine you could add all the yolks (and nut butters) to your post workout shake. You can also add coconut oil.
I got my stick blender for like $12 on amazon, and quart size wide mouth mason jars (and even BPA free replacement lids) here: freshpreservingstore.com/detail/TCL 1440037010
Yes. I mean adding whole raw eggs. They’re not bad nor dangerous as you might thing.
On carbs and protein: Both are important preworkout, although protein is more important; but to accurately answer would depend on your goal. I won’t get into that because I don’t want to complicate this matter moreso than it needs.
As for post workout carbs, many on this site are finding good results by dropping (immediate) postworkout carbs, and having them before the workout and or during. But I see that you are 130 pounds, so I imagine you are failrly lean, so you don’t need to complicate this too much. Just eat what you can and when you can perhaps using the time saving technique(s) I and others have shared and don’t be afraid to get creative.
