Morning workout nutrition

[user19]

Going to switch my workouts to mornings since ive been missing some lately because of work going late.

Does this nutrition look solid?

Pre workout meal 5am
1cup eggwhites cook in olive oil
1egg
2slices w.w toast
1cup oats + 1.5 cups chocalate milk (shake)

OR 530am
1cup oats + 1.5 cups chocalate milk (shake)
1/2 cup egg whites cooked in olive oil
1banana


White flood - 545am
workout 6:00am

Immediately post workout about 645
1cup oats + 1.5 cups chocalate milk (shake)

7:30
2eggs
2 w.w toast
1cup egg whites cooked in olive oil

[cameronlf06]

Idk if it would be wise to take white flood right after a meal. I know for me when i took white flood on a full stomach i felt like crap during my workouts. Plus, doesnt it say on the bottle to take on an empty stomach?

[PoGo86]

I would cut the eggs from before workout, but that's just me. When I workout, and burp or something it tastes like eggs, and it's pretty nasty. Have the oats and wholewheat bread before. Just my opinion.

[user19]

Idk if it would be wise to take white flood right after a meal. I know for me when i took white flood on a full stomach i felt like crap during my workouts. Plus, doesnt it say on the bottle to take on an empty stomach?

Ya, it does i usually take it with 2rice cakes tho pre workout.. but since im switching workouts to morning i feel i need a bigger meal since its my first one. Ill see how i feel with it i guess

[user19]

I would cut the eggs from before workout, but that's just me. When I workout, and burp or something it tastes like eggs, and it's pretty nasty. Have the oats and wholewheat bread before. Just my opinion.

Alright, looks good ill see if the eggs bug me first

[user19]

Ive just been reading up on morning workouts to later at night workouts.. says its optimal to be lifting later at night for gains? Can i still build mass from these morning workouts?

[NoodleSPD]

Ive just been reading up on morning workouts to later at night workouts.. says its optimal to be lifting later at night for gains? Can i still build mass from these morning workouts?

Think of it like this.... Would you like to workout in the morning, and have all day to eat good muscle building foods. Or workout at night and maybe get 1 or 2 meals in then starve your body while you sleep? Not that you wouldnt build muscle from evening workouts its just that on a gain plan, morning would be optimal.

As for your pre workout meal, and ideal one is 20g fast acting protein (whey) and 40 grams of slow digesting carbs. As for taking white flood so soon after eating, that HAS to be hurting the effects of the product. If you want to take some carbs with it take a couple tbsp of honey. Fast acting carbs that will be in your system and help you through workout, but wont mess with your white flood.

For post workout your chocolate milk is a good idea however you want some fast acting carbs to replenish those glycogen stores so oats isnt the best choice.

I don't know if your against it but buying a whey protein powder would help you with your goals.

[snorkelman]

For post workout your chocolate milk is a good idea however you want some fast acting carbs to replenish those glycogen stores so oats isnt the best choice.

I don't agree with this. OP said nothing in his post to indicate that he is a candidate for glycogen depletion requiring lightening fast carbs.

OP, you neglected to tell us your weight so it is hard to determine the amount of carbs that you need, but a whole cup of oats and more carbs from chocolate milk sounds like a lot of carbs to me post workout. Then again, maybe your goal is bulking and/or maybe you weight 275 pounds...

[user19]

NoodleSPD
I am not taking a whey protein product right now i do have some Nitro Core 24 i use sometimes.
Although if i eat at 5am for the 6am workout would
1cup egg whites (28g protein)
and
1cup oats +1.5 cup milk (which would cover the slow digesting carbs)

would it be able to provide the nutrients and energy by 6am.?
-OH and i forgot to mention i do take Xtend or intrabolic Intra so if im taking intrabolic it does have 7g of hydrolyzed whey



and snorkelman i wiegh 155(ectomorph), and i am trying to bulk the oats + choc milk post workout might be in to big of proportions? maybe down it to 1/2 cup ?

As for the fast acting carbs post workout i dont think i will have glycogen depletion? Making these 45min workouts tops was on ripptoes going to switch it to a basic
chest tris
back bis (1 excercise on bis)
day off
legs
shoulders
If i need some fast acting carbs it wouldn't hurt to eat some honey or a banana then immediatly PWO?

[snorkelman]

user19, no, a 45 minute workout (without any other endurance exercise on the same muscle in a few hours) is not a protocol that would be indicative of an optimal situation where one may need fast acting carbs. You can just stick with oatmeal and chocolate milk if you want. You can have a banana if you want, but I wouldn't think that you need to go out of your way for dextrose or WMS given your goals and situation.

[user19]

user19, no, a 45 minute workout (without any other endurance exercise on the same muscle in a few hours) is not a protocol that would be indicative of an optimal situation where one may need fast acting carbs. You can just stick with oatmeal and chocolate milk if you want. You can have a banana if you want, but I wouldn't think that you need to go out of your way for dextrose or WMS given your goals and situation.

Alright looks good is downing the oatmealand choc. milk to 1/2cup and 1cup good enough for my weight at 155, instead of doing 1cup oats 1.5 cup choc milk.?

And do you think that breakfest i said at 5am for the workout at 6
(1cup eggwhites 28g P)
(1cup oats + 1.5cup milk)

is going to provide the energy / nutrients i need for the workout and so i will not be working out in a catabolic state? which is my biggest concern since my gains in mass will be lacking if i dont have the p[roper nutrition

[double gonad]

I've recently started back with AM weight lifting as soon as I wake. I also lift at night so I keep the AM workouts short, 15 to 20 min.

Pre: 1 scoop Xtend, 5g BCAA powder.
Post: 2 scoops whey, 8 oz. milk, 1-2 bananas, 1/4 to 1/2 cup walnuts.

This is around 7:00AM. My next meal isn't until after my evening workout 12-13 hours later. I've not seen a decrease in performance doing this and I've actually hit a few PR's in the last week.

[PoGo86]

I've recently started back with AM weight lifting as soon as I wake. I also lift at night so I keep the AM workouts short, 15 to 20 min.

Pre: 1 scoop Xtend, 5g BCAA powder.
Post: 2 scoops whey, 8 oz. milk, 1-2 bananas, 1/4 to 1/2 cup walnuts.

This is around 7:00AM. My next meal isn't until after my evening workout 12-13 hours later. I've not seen a decrease in performance doing this and I've actually hit a few PR's in the last week.

Don't have milk with the protein, have it wih water. Milk will slow the digestion of the protein. Also, what else are you eting besides the pre and post supps? I don't think you should be going 12-13 hours without eating. That is enough time for 3-4 meals.

[RealMenDeadLift]

Don't have milk with the protein, have it wih water. Milk will slow the digestion of the protein.

So what? he needs the calories, its fine

Also, what else are you eting besides the pre and post supps? I don't think you should be going 12-13 hours without eating. That is enough time for 3-4 meals.

As long as he gets enough calories during the day is doesn't matter that he has that long of a split between meals.

[MattyH7688]

the first preworkout meal looks good. stick with that.