Knowing which type of workout you plan on doing is important, so that you can fuel properly before exercise. The lower intensity workout (Plan A) of 20-30 minutes will require just a 15-minute time span between snack and exercise, whereas the higher intensity workout (Plan B) will require 45 minutes for digestion before exercise.
For Plan A try eating a whole fruit like an apple, pear, banana, or 1 cup of pineapple/ peaches; for Plan B enjoy more carbohydrate with a little protein, for example ½ cup yogurt with ¼ cup granola & ¼ cup fruit on top. These pre-workout snacks will help your body reap the rewards of feeling sufficiently energized for your morning workout as well as ensuring a higher metabolic rate for the rest of your day, without undue stress on the body. The importance of a pre-workout meal/snack for morning workouts cannot be emphasized enough, as this is the only way to prevent starting your day off in a catabolic state, despite good intentions behind a morning workout.
As with any workout, a carbohydrate and protein rich snack within 15-30 minutes after your exercise is optimal to replenish glycogen stores, potentiate healthy dextrose levels, and facilitate protein synthesis and repair. Consider a smoothie with yogurt, fresh/ or frozen berries, 1 tablespoon of flax meal and a scoop of protein powder from rice, soy, hemp or whey to get you through to your next meal.
Regular morning exercise 3-5 days per week paired with a natural, whole food diet, emphasizing variety in fruits, dark leafy greens, sprouted grains, low-fat dairy and meat alternatives can be a simple yet empowering new habit to put a little spring in your step! Join us next month when we discuss tips geared for mid-day exercisers.
