What to eat before a morning workout to lose weight? Should you even eat before exercise, or should you workout on an empty stomach? German experts of the German College in Cologne say that people who are performing a morning exercise should drink a large glass of lukewarm water 20 minutes before a morning recreation.
A banana before workout will help them to have more reserve of energy. Morning exercise helps with weight loss, if the body has carbohydrates because fat is melting only in their presence. It is important to realize that individuals, who are just starting out with intensive training, won’t be burning fat immediately.
Recreation on an empty stomach isn’t healthy for the internal organs, which can easily get irritated. Irritated internal organs isn’t the only problem that can happen to you if you didn’t eat before recreation. Due to depleted stocks of liquid, you could get dizziness, headache, and nausea. In addition, the training won’t be as intense as you’d like to be.
What to Eat Before a Morning Workout to Lose Weight?
We recommend complex carbohydrates before training, because they will digest slowly. You will stay fed a longer time when you will eat them instead of white carbohydrates.
Which are complex carbohydrates? They include starchy foods (grains, cereals, rice, wholegrain pasta, legumes, and bread) and fibers, which aren’t digested, and are essential for maintaining a good health.
If you eat food that is rich in fiber, sugars will release in the blood slower. This way you will have lower insulin activity, and thus maintain optimal blood sugar levels.
It is extremely important that we have enough energy from the beginning to the end of the training. You shouldn’t forget on high-quality source of carbohydrates. This macronutrient enables you to carry out intensive and correct performance of exercises. Carbohydrates are also food for the muscles and brain.
Only this way you will have a proper recovery after the workout and consequently the progress. Remember that regeneration is fixing the micro-injuries of the muscle tissue. These injuries are the result of an intensive training, and regeneration is a prerequisite for a successful transformation or firm, fit physique and weight loss.
You can just forget on intensity training, if you didn’t eat enough of quality food. Therefore, we suggest that you take a handful portion of one of the following options before training:
- wholegrain pasta,
- brown rice,
- sweet potatoes,
…or any carbohydrate food, that has a low glycemic index.
Which Carbohydrates Should You Eat Before Workout?
You are still not sure what to eat before a morning workout to lose weight? As we mentioned, you should eat complex carbohydrates before workout or carbohydrates with low glycemic index (GI). But how can you know which are complex and which are not? We have got a simple answer that will clarify this question for you.
Two Types of Carbohydrates
There are two types of carbohydrates, simple and complex. Do you know how you will recognize simple carbohydrates? They have a sweet taste.
Products containing simple carbohydrates are sugar, glucose, fructose, honey, maple syrup, sugar syrup, vegetable juices, jams, jellies, sweets and chocolates, biscuits, cakes, ice cream, puddings. Products with simple carbohydrates are also cereals with sugar, most canned foods, custard, milk and yogurt, fruits, vegetables and their juices, and extracted fruit.
Complex carbohydrates have floury taste (they contain starch). Products that contain complex carbohydrates are bread, rice, cereals, potatoes, and pasta. Focus on products that are made from whole grain.
Complex carbohydrates should be on your plate often, when simple carbohydrates should be consumed mainly from fruits.
Why are Fiber so Helpful in Weight Loss?
Foods containing dietary fiber give a long-lasting feeling of satiety. After eating fiber food you won’t feel tired because the level of glucose (blood sugar) in the blood increases slowly.
In addition, dietary fiber reduces the energy density of the food, because they don’t have the energy value which the body could use. But beware; a small energy value of these foods can be preserved only; if you don’t add the rich sauces in/on it.
Guidelines Before Working Out
Follow these rules before any exercise:
- Eat more than 2 hours before exercise
- Type of exercise has a strong influence on what and when to eat, and how much food do you really need. It is difficult to consume an abundant meal of complex carbohydrates immediately before the high-intensity aerobic exercise. However, if you do water aerobics for example, you won’t need so much energy, therefore there is no need to eat a rich meal before the exercise
- Eat complex carbohydrates (dishes from whole grain flour)
- Drink beverage containing carbohydrates (drinks made from skimmed milk)
- Avoid eating foods that contain fat
Supplements before a Workout
If you want to lose weight; you consider taking some supplements before a workout.
- Stimulants that will enhance the mental state and energy are caffeine, tyrosine, niacin, ginkgo biloba, acetyl L-carnitine, ginseng, etc.
- Nitric oxide and stimulants of blood flow are arginine alpha-ketoglutarate, arginine ethyl ester, arginine-ketoisocaproate, citrulline malate, nicotinic acid, and others
- Multivitamin complex and other antioxidants – also after workout
- Creatine – also after training
These are very useful formulas for the pre-workout, but you need to check whether it contains all that you need (if not, you need to add the ingredients that are not there).
So what to eat before a morning workout to lose weight? If we summarize, eat complex carbohydrates 2 or 1 hour before a workout and don’t forget on proteins. Avoid large quantities of fat in pre-workout meal and drink plenty of water, so you will do a high-performance workout.