Here you may find best 5 diet plan for an early morning workout. the serving amount is approximations based on a typical restaurant breakfast.
Fueling for exercise
fueling for exercise is very important before hitting the gym because if you don’t fuel before exercise then you might be losing muscle mass that’s not be good for you and you don’t build muscle mass. A small snack before strenuous or prolonged exercise will help the individual optimized the training session. The food should be something that is relatively high in carbohydrate to maximize blood glucose availability, relatively low in fat and fiber to optimized gastrointestinal distress and facilitate gastric emptying, moderate in protein, and well-tolerated by the individual. many people prefer banana or granola bar, for example.
During extended training sessions, exercisers should consume 30 to 60 grams of carbohydrate per hour of training to maintain blood glucose levels. This is especially important for training sessions lasting longer than one hour the exercise in extreme heat, cold, or high altitude; and when the athlete did not consume adequate amounts of food or drink prior to the training session
After exercise individuals should focus on carbohydrate and protein. Studies show that the best meals for postWorkout refueling include an abundance of carbohydrate accompanied by some protein. The carbohydrates replenish the used-up energy that is normally stored as glycogen in muscle and liver.
The protein helps to rebuild the muscles that were fatigued with exercise. The ADA recommends carbohydrate intake of 1.0 to 1.5 g/ kg of body weight in the first 30 minutes after exercise and then every two hours for four to six hours. Certainly, the amount of refueling necessary depends on the intensity and duration of the training session. Fitness professionals should remind people to eat as soon after exercising as possible, preferably within 30 minutes. This is the time when the muscles are best able to replenish energy stores, enabling the body to prepare for the next workout.
Diet Plan For Early-Morning workout
1. French Toast
- Two slices of french toast with powdered sugar.
- light syrup
- two turkey links
- a glass of orange juice
Nutrition value: carbohydrate: 80 grams, Protein: 17 grams, calories: 510
2. Egg Muffin
- One poached egg with toasted whole grain English muffin
- low-fat slices of cheese
- A glass of low-fat chocolate milk
- An orange
Nutrition value: carbs: 74 gram, Protein: 25 gram, Calorie: 490
3. Oatmeal with fruit
- One cup of oatmeal with dried fruit.
- Brown sugar
- Skim milk
- One egg
- A glass of cranberry juice
Nutrition value: carbohydrate: 80 grams, Protein: 17 grams, calories: 480
4. Elvis Bagel sandwich
- Whole grain bagel with peanut butter
- A glass of water with lemon
Nutrition value: carbohydrate: 76 grams, Protein: 19 grams, calories: 510
- Egg white omelet with tomatoes
- feta or mozzarella cheese
- two slices of whole-wheat toast with jelly
- Low-fat yogurt with granola
- A glass of tomato juice
Nutrition value: carbohydrate: 72 grams, Protein: 30 grams, calories: 490