Found this on John Berardi's website. You should find it somewhat helpful. If you want to know more go to http://www.johnberardi.com/index.htm
AM Training and Nutrition
Q: I train early in the morning, soon after waking up. I know this isn't ideal, but it's truly the only time I have. What can I do diet-wise to maximize my efforts? What should I eat before training, if anything? What should I consume during training? After? When should I eat my first solid meal? How many times should I chew it? Help!
A: Let's put things into their proper perspective. The most important thing is that you're getting up and draggin' your glutes to the gym. Yes, my focus is nutrition, but in terms of a trainee's hierarchy of needs, find your way to the gym first and then worry about nutrition. After all, slightly sub-optimal training and nutrition is better than no training and piss poor nutrition. So keep up the good work.
Now, to take it the next step and optimize your personal situation, let's consider the nutritional needs you have when training in the AM. Since it's probably been about eight hours since you've last eaten, your liver is probably somewhat depleted of its glycogen (stored glucose). The liver giving up its glycogen in the form of glucose is one of the only ways for the body to maintain an adequate concentration of glucose in your blood, especially overnight. Without adequate blood glucose, not only will your workout suffer, that little thing you call living and breathing will also suffer.
Since there's no dietary glucose coming into the blood while you sleep, the liver must deplete itself in an attempt to supply this blood glucose. But in the morning, even with the liver's efforts, blood glucose is probably lower than it needs to be for optimal functioning, especially in the gym. So the morning is the time that one should begin to normalize blood glucose and replenish the liver glycogen with food. Although the main focus at this time should be the carbohydrate situation in the body, understand that blood amino acid content is low in the morning as well and this isn't the ideal scenario to "get your bulk on."
Since waking up and beginning your day will require significantly more calories than sleeping, and your body is already running on stored energy, the body must begin to rely even more on stored calories to function. Those calories will come from fats, carbohydrates, and protein. However, assuming you did eat within the last eight hours or so, you're not necessarily "catabolic" in terms of muscle mass (when you're doing normal morning things).
What you're simply doing is breaking down stored glucose in the liver to manage blood glucose, stored glucose in the muscle to provide for muscle contraction, and stored fat within the muscle and from adipose tissue to also provide for energy needs. Ultimately, if this "fasting" situation persists, muscle loss begins. But getting up, draining the plumbing, brushing the teeth, and waxing the moustache won't make you catabolic.
However, head to the gym and start exercising with this physiological situation and things take a turn for the worse. Since weight training uses predominantly glucose for energy, and your blood glucose and muscle and liver glycogen stores are low, your training intensity won't be statistically different from zero unless you provide some carbohydrate. In addition, even this small amount of stress on the muscles will begin to tax the protein reserves. Without adequate amino acids in the blood, say goodbye to your dreams of building those peptide chains you call muscles.
So in the end, training after an overnight fast is a mistake because strength and intensity will be lower than they should be and your efforts in the gym will slowly eat away at the muscle. So how can you remedy this situation and ensure optimum intake? Well, as I've written before:
1) Weight Trainers: Eat a protein and fat meal about two hours before training. This will provide the body with adequate calories and spare muscle glycogen for the exercise effort to come. But, with your morning workouts, that doesn't work for you, does it? Well, for all those reading this who can eat two hours before training, use the above schedule. But for you guys rushing off to the gym as soon as the sun pops up (or earlier), here's what you need to do.
Endurance and Interval Trainers: Eat a carbohydrate and protein meal about two hours before training. This will help restore liver and muscle glycogen as this type of exercise is severely glycogen depleting and you may simply run out of gas if these tanks aren't "topped off."
2) All Athletes: Drink 1/2 - 1 serving of a fast-digesting protein and carbohydrate drink like Biotest Surge during training to spare muscle protein, force a positive protein balance, and to maintain blood glucose.
3) All Athletes: Drink 1/2 - 1 serving of a fast digesting protein and carbohydrate drink like Biotest Surge immediately after training to promote recovery.
4) Eat a solid food meal that's moderate to high in carbohydrate and protein with little fat about an hour or two after training. This will help promote recovery and enhance glycogen resynthesis for your next workout.
1) Regardless of your exercise, begin drinking a specially concocted beverage within ten minutes of beginning your workout (in the car if necessary). This beverage should contain 1/2 - 1 serving of a fast digesting protein and carbohydrate drink like Biotest Surge and an additional serving of Gatorade or other simple carbohydrate powder (an additional 33 to 40 grams of carbohydrate above that already in Surge). This will provide adequate blood glucose and help accelerate glycogen synthesis in the liver and muscle.This program, while not as complete as the first, will yield comparable results in terms of muscle mass gain. The failure to replenish glycogen completely after the overnight fast may cause your workout intensity to suffer a bit (if you're doing high intensity anaerobic interval training or aerobic training), but it won't be terribly detrimental to a normal weight trainer.
2) Drink 1/2 - 1 serving of a fast digesting protein and carb drink like Biotest Surge immediately after training.
3) Eat a solid food meal that's moderate to high in carbohydrate with little fat in it, about one to two hours after training.