Eating for the A.M. Warrior

Wake up in time to salute the sun!

This morning, as I was getting ready for the day, I overheard an interview with Dr. Oz on T.V.  He was discussing eating for exercise in the morning.  One of his tips that stood out was to aim for 30 grams of protein in your morning meal.  It got me thinking – am I eating well when I exercise in the morning?

What to eat before exercising

As I alluded to earlier, I am a morning exerciser.  I love it because it gets the day started on the right foot.  Not to mention, I know if I don’t do it before noon, then I most likely never will (that is, unless I have to opportunity to head up MC’s power class on Wednesday at 6 pm.  You can’t say no to those energizing sessions).  I often even sleep in my workout clothes so I can literally roll out of bed, put in my contacts, throw on my shoes and run out the door.  So the last thing I want to do is eat something right before I work out.  However, sports nutritionists Rebecca Scritchfield suggests a piece of fruit or piece of toast and peanut butter would do an exercising body good.  Sports dietitian Christine Rosenbloom, PhD, RD, CSSD suggests downing a small snack such as a piece of toast, half a bagel or a banana. And don’t forget about the forgotten nutrient – water.  Aim for 16 ounces right when you get out of bed. 

What about the myth that if you go into a workout with out eating in the morning, your body will burn fat?  This just isn’t the case.  As Scritchfield notes, “After an overnight fast, about 80 percent of stored carbohydrates have already been used. When you don’t fuel your workout, your body will draw from whatever carbohydrates are left, as well as protein, possibly muscle, and fat to make up the difference.”

So make sure you give your body the fuel you need to nail that handstand, strive for that extra mile or hit your PR in crossfit.   Ideally wait one hour after you do have a meal to get your calorie burn on.  So if you work out later in the day, aim to make that meal low fat, moderate in protein and carbohydrates, lower in fiber and made up of well tolerated foods.  In other words, McDonalds, pasta buffets, Fiber One products and spicy foods may not be your best choice before exercising.  Here are some pre-workout meal ideas:

• Chicken breast sandwich with a cup of yogurt (unless you can’t tolerate dairy.  In that case try almond or coconut yogurt)
• Slice of veggie and Canadian bacon pizza – light on the cheese and a side salad
• Turkey wrap with a couple slices avocado, spinach and red pepper
• A cup of Greek yogurt with a Kashi granola bar
• Chicken or tofu stir fry over ½ cup brown rice or quinoa

A word on “carb loading”:  it is not necessary unless you are preforming very hard continuous exercise for 90 minutes or more.  Have a half or full marathon the next day?   Have a big plate of spaghetti the night before.  A 5K?  Not so much.  Just make sure you eat normally the day before and have a light snack preferably 1 hour before race time.

Staying hydrated

Your best source of hydration during exercise is going to be water.  As I mentioned earlier, you should aim to have 16 oz (ideally 2 hours) before you exercise.  To figure your needs during exercise, weigh yourself before you exercise and immediately after and consume 2 cups of water for every pound lost.  Sports drinks aren’t necessary unless you work out of 90 minutes or more in a hot or humid environment.  Otherwise, the excess sugar and sodium aren’t needed.  And even so, try reaching for coconut water (nature’s Gatorade) if you are in for a long workout in the heat.

After exercising

As mentioned earlier, Dr. Oz recommends 30 grams of protein at your morning meal after exercising.  (PS – according to a study from the Journal of the American Dietetic Association, your body can really only use 30 grams of protein per meal.  Could someone please help me convince the guys who come into Hy-Vee and load up on protein powder and bars????)  He also recommends adding some healthy fat and fiber.  So I dreamed up some healthy breakfast ideas that follow those parameters.  These are also healthy options even if you don’t exercise in the morning.

• Smoothie

  • 1 cup unsweetened almond milk
  • 1 cup cold water
  • 2 handfuls spinach
  • ½ cup frozen blueberries
  •  ½ frozen banana
  • 1 Tbsp Chia seeds
  • 1 scoop whey protein powder
  • Blend and Enjoy!

• Egg & Avocado Wrap 

  • Microwave ½ cup liquid egg substitue in a coffee mug for a couple minutes stirring half-way.
  • Meanwhile, spread 2 Tbsp mashed avocado on 1 La Tortilla Factory high-fiber tortilla.
  • Add some roasted red pepper slices and cooked eggs, wrap up and enjoy with a cup of skim milk.

• Banana Dog 

  • Spread 2 Tbsp  almond butter (my favorite is Justins) on a La Tortilla Factory high-fiber tortilla.
  • Sprinkle on 1 Tbsp Chia seeds, place a banana inside and roll up to enjoy on the go! 
  • Add a glass of milk if you would like.

• Yogurt Crunch 

  • Mix 6 oz. plain Chobani yogurt with 1 Tbsp honey. 
  • Mix in 1 cup of Kashi Honey Almond Flax Go Lean Crunch and ½ cup berries.

• Healthy Egg Scramble 

  • Scramble up 2 eggs with 1 Tbsp skim milk and place in a warm skillet. 
  • Add chopped red pepper, onion, broccoli and any of your favorite veggies. 
  • Just before the eggs are finished cooking, add ½ cup diced chicken and finish cooking.
  • Top with ¼ of an avocado, diced and salsa. 
  • Enjoy with a slice of Ezekiel bread toast.

Give one or two of these recipes a try.  Their high protein content are a guaranteed way to keep you full all morning balance with some energy supporting and fiber-rich carbohydrates.  I’ll see you fellow AM warriors on the mat!

– Lindsay