Help with nutrition for morning workout

[warbird00]

So i just got this new job that is from 10-8, and my gym closes at 9 so i gotta work out before work. I need somethig quick to eat at like 7, then i would go workout at 7:30. I dont have the luxury of eating then letting it digest for 1.5 hrs. Also im bulking so im trying to get a lot of carbs in

my macros for the day are about 240g protein, 400-500g carbs, 60-70g fat

i eat every 2.5-3 hrs so that like 5-6 meals a day

tahnks

[oaks]

i would say your best bet would be a protein shake and some fruit....probably be your best bet cause it will settle a bit quicker than a complex carb and whole food protein source....

[warbird00]

i would say your best bet would be a protein shake and some fruit....probably be your best bet cause it will settle a bit quicker than a complex carb and whole food protein source....

yeah, ill defenently have a protein shake. I would really like to have something with more carbs tho pre workout, considering i need to get like 400-500g a day. Im thinking of maybe grinding up a cup of oats and putting it in my protein shake? Then during my workout i have dextrose, then post workout i have protien/WMS, then an hour later i could have my regular meal

[Richie_Awesome]

This is my morning breakfast and pre workout meal.

1 scoop whey
12 fl oz skim milk
1 TBSP peanut butter
1/2 cup oats
2.5 TBSP peanut butter.
5g creatine
1 teaspoon cinnamon

I also have a banana on the side, a cup of green tea, and a cup of broccoli.

And a lot of water!

[warbird00]

This is my morning breakfast and pre workout meal.

1 scoop whey
12 fl oz skim milk
1 TBSP peanut butter
1/2 cup oats
2.5 TBSP peanut butter.
5g creatine
1 teaspoon cinnamon

I also have a banana on the side, a cup of green tea, and a cup of broccoli.

And a lot of water!

how long after this do you workout?? I need something that wont fill me up too much cause im gonna be going to the gym RIGHT after and dont want that heavy feeling in my stomach

thanks

[siamesedream]

When forced to go without a pre-workout meal with adequate digestion time, I just make a huge shake with whey and some kind of juice and sip on it throughout the workout. Plenty of carbs and protein without any sort of "heavy" stomach feeling.

[warbird00]

When forced to go without a pre-workout meal with adequate digestion time, I just make a huge shake with whey and some kind of juice and sip on it throughout the workout. Plenty of carbs and protein without any sort of "heavy" stomach feeling.

thanks man, i think i might make my post workout shake more heafty and have it consist of 2 scoops WIP protein, 1 scoop WMS and like 30g dextrose so that will be like 42g protein, 60g carbs, not too bad

[The Solution]

u will want to go with a liquid meal before the gym if its that quick and u cant wake up earlier..

go for a nice easy shake mix of whey, milk, oats, and a piece of fruit such as a banana,strawberries,blueberries etc etc

ur geting good complex carbs from oats.. good proteins from whey and milk.. and the fruit is great for energy before a workout.. try to avoid PB right before a workout u dont want fats before hitting the gym and slowing down the digestion of ur food

ur gonna want a quick hit like me 2.. i work early in the morning and have to workout at 7 and be at work by 9.. so its quick thats y my protein source in the morning is a whey shake with a quick bowl of whole grain cereal with a banana

[Tussmann57]

1 cup oats
2 tbsp PB
1 cup milk
1 scoop whey
1 banana

= 800 cals, 23 g fat, 49 grams protein, 100 g carbs

Perfect morning shake, and pre workout meal all in one,

If you are hitting the gym hard and early that massive amount of calories wont mean jack ****.


also i would repeat this for post workout, excluding the peanut butter.

[ab-swing asianbabe]

I don't think I could get very much in 30mins before or else I will spew it all back up.. you could always wake up half an hour earlier.. hehh

Anyway, if you can't, another thing you could look at is getting in a decent pre-bed meal to top up your glycogen stores. It will definitely help in the morning.

[siamesedream]

1 cup oats
2 tbsp PB
1 cup milk
1 scoop whey
1 banana

= 800 cals, 23 g fat, 49 grams protein, 100 g carbs

Perfect morning shake, and pre workout meal all in one,

If you are hitting the gym hard and early that massive amount of calories wont mean jack ****.


also i would repeat this for post workout, excluding the peanut butter.

That would KILL my stomach before a workout.

[warbird00]

I don't think I could get very much in 30mins before or else I will spew it all back up.. you could always wake up half an hour earlier.. hehh

Anyway, if you can't, another thing you could look at is getting in a decent pre-bed meal to top up your glycogen stores. It will definitely help in the morning.

yeah, good point about the pre bed meal

1 cup oats
2 tbsp PB
1 cup milk
1 scoop whey
1 banana

= 800 cals, 23 g fat, 49 grams protein, 100 g carbs

Perfect morning shake, and pre workout meal all in one,

If you are hitting the gym hard and early that massive amount of calories wont mean jack ****.


also i would repeat this for post workout, excluding the peanut butter.

damn, thats a lot of food. Calories arnt a problem right now cause im bulking

[siamesedream]

1 cup oats
2 tbsp PB
1 cup milk
1 scoop whey
1 banana

= 800 cals, 23 g fat, 49 grams protein, 100 g carbs

Perfect morning shake, and pre workout meal all in one,

If you are hitting the gym hard and early that massive amount of calories wont mean jack ****.


also i would repeat this for post workout, excluding the peanut butter.

yeah, good point about the pre bed meal



damn, thats a lot of food. Calories arnt a problem right now cause im bulking

How else you've avoid the stomach cramps during the workout, I do not know.

[The Solution]

if i were u drop the PB in that shake above.. u dont want food slowly digesting with a good amnt of fat before a workout.. try to keep it to just lean protein/whey protein and complex carbs before a workout .. save ur fat sources for later in the day when u dont need carbs and can replace it with fat.. focus on getting most of ur complex carbs around the morning since u will b working out then.. and then focus on getting ur PB, healthy oils, almonds later in the day

[SolomonKN]

Lot's of folks suggesting oats in a shake. How do you put them in there without having them settle immediately to the bottom, waiting there in the depths like a soggy pile of sawdust?

[MontanaPT]

haha they arent as bad as a soggy pile of sawdust. throw it all in the blender and yes they tend to make their way to the bottom since they are more dense. however, if you just pour it all in a container and stir it up while you drink it ,it isn't bad at all. another option is drink half, then blend the other half before you finish and it will be nice and smooth for you. my shake is the **** try it
1/2 cup oats
1tsp p.b. (jif) natural has no flavor in my opinion
2 scoops optimum vanilla ice cream protein
ice i like alot so its like a smoothie
1/2 banana
skim milk as desired(remember that ice will melt and mix so you don't need too much)

[demonwareltd]

haha they arent as bad as a soggy pile of sawdust. throw it all in the blender and yes they tend to make their way to the bottom since they are more dense. however, if you just pour it all in a container and stir it up while you drink it ,it isn't bad at all. another option is drink half, then blend the other half before you finish and it will be nice and smooth for you. my shake is the **** try it
1/2 cup oats
1tsp p.b. (jif) natural has no flavor in my opinion
2 scoops optimum vanilla ice cream protein
ice i like alot so its like a smoothie
1/2 banana
skim milk as desired(remember that ice will melt and mix so you don't need too much)

No wonder you have no problem with your oats getting all thick...you only use half a cup....try 1.5 cups then let me know how it works for ya!

I used to get up at 4:30 AM for a 5 AM workout so I know about not having time to eat anything major...I would usually go with a scoop of whey with water. A granola bar and maybe a banana. I had some Purple Wraath for during my workout and when I came back I would have 2 scoops of whey, 2 cups skim milk, 1-2 cups of oats as well as a cup of orange juice and then about 2.5 -3 hours later have a solid meal at the office...

[MontanaPT]

yeh i am sure that would be thick. in that case i would just cook it. i will stick to mine because it tastes good. I have mine post workout and it is only about an hour before supper so i don't wanna feel so bloated. p.s. i see you like o.j. as well as i do. i won't be a jerk and say your having too much sugar with that and your granola bar ha.

[Tussmann57]

That would KILL my stomach before a workout.

your stomach, that barely fills me up....