3 easy hacks that will help you eat before a morning run or workout
hack #1: stop trying to eat a full-ass breakfast
You don’t need a full meal before an early morning workout or run. You do need to include key nutrients that will improve your performance.
Aim for ~0.5 to 1 gram of carbohydrates per kilogram of body weight (between 25-60 carbs)
Try to start the rehydration process with about 8 ounces of fluid + another 12 during the workout
Stay away from anything with an excessive amount of fiber or anything high in fat
Trust me when I say that foods as simple as a piece of toast, a banana, dried fruit, rice cakes, a poptart, or even an apple sauce packet will make a huge difference in your workout.
hack #2: wake up a little earlier next time
You’re already getting up early for your workout, so adding 10 minutes to that alarm isn’t making a huge difference at the end of the day.
To get up earlier, you ultimately have to go to bed earlier, but that’s another discussion topic entirely.
The key for this hack is to allow you some time to actually sit and digest before you start your workout.
Giving your body 10-15 minutes to actually digest some of the fast-digesting carbs you just put together from hack #1 will prevent you from feeling like your stomach is overly full or heavy when you start lifting or running.
Bonus points if you can sit long enough to wait until you have a bowel movement ahead of the workout.
hack #3: choose liquids over solids
for those of us who still aren’t convinced that they can stomach anything before their 5AM workout, enter the idea of liquid calories.
Our body naturally becomes dehydrated while we sleep, so rehydrating and getting your carbs in with the same source of calories is super efficient.
Fill your fridge/pantry with a few different options:
Chocolate milk
Fruit juice
Electrolyte sports drink
Electrolyte packets (FeelGoods, LMNT)
Cyclic dextrin carb powder
Hot chocolate (when that garage gym is freezing)
Pre-made smoothie packs
