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Breakfast then lifting, what to eat?

Monte_Cristo

Monte_Cristo

Member
So the plan is to get up at 8.30 eat something within 9.00, two hours later get my pre workout and hit the gym.

Which one could be a well balanced breakfast for this purpose?

My training right now consists of about 50 minutes of weights (short rests less than 1 min) followed from 25min cardio medium intensity ( fast walking climbing).

I tried a shake of whey and oats but I feel its not the best, maybe some dextrose in the mix could help?

Im considering right now to eat 2-3 toasts with cheese and ham and some fruit.

Any opinion? :))
 
2 hours seems like plenty of time for food to settle, I wouldn't bother with dextrose just a good mix of carbs and some protein as you are already doing here
 
Oats and whey is a safe bet, I actually don't recommend fruit pre-workout because whatever portion of your fruit sugars are fructose, those won't be helping fuel the lift
 
Monte_Cristo said:
I understood your point, last thing water or skimmed milk?
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Depends on your macro requirements I guess.

I'd aim for 40g protein or more in your only meal before lifting. If you hit that in the meal already you're good with just water
 
That should be plenty of time to digest. If you feel bogged down, it might be from the added liquid from the oatmeal. You could always try another carb source like rice, rice cakes, or potatoes.
 
I wish I had your morning schedule, haha. If you have two hours you can really eat anything you'd like. Two hours should be enough time to digest most normal sized meals. I wouldn't add in any faster digesting carbs, using a slower digesting source like oatmeal or toast would be a great option for a better sustained energy, but experiment with it and see what works best for you.

Also, depending on how your digestion is, you could also consider adding in a nutrient partitioning product. Breakfast and preworkout meals are a great time for a GDA, and since this meal is both breakfast and preworkout it would be ideal. Adding in a product like Slinmax could help reduce any bloating or sluggish feeling you get from breakfast, and it would also help with muscle fullness and pumps during your training.
 
Have you ever tried overnight oats? I bought a 12 pack of half mason jars from walmart. Fill them up with oats, peanut butter, almond milk, greek yogurt, whey protein, ect.. whatever you want to add. Leave them in the fridge and just grab one and eat in the morning. They taste great and give me plenty of energy either before or after my lifting sessions
 
Im personally not a fan of oats due to poor digestion with me. I go for jasmine rice, cream of rice, english muffin/bagel/toast for carb sources as they clear a little faster for me. Whey could be causing some bloat as well. Maybe try either going to a solid protein like 5oz of chicken or could do a combo of some whole eggs and solid protein. Fats will also give you more calories and more energy for training so some whole eggs, coconut oil, or some nut butters would be good to try. Really you need to experiment and find what sources work best for you.
 
Im doing oats + granola protein mix .. about 1hr pre and havent noticed any issues.
 
IFBBBradRowe said:
Im personally not a fan of oats due to poor digestion with me. I go for jasmine rice, cream of rice, english muffin/bagel/toast for carb sources as they clear a little faster for me. Whey could be causing some bloat as well. Maybe try either going to a solid protein like 5oz of chicken or could do a combo of some whole eggs and solid protein. Fats will also give you more calories and more energy for training so some whole eggs, coconut oil, or some nut butters would be good to try. Really you need to experiment and find what sources work best for you.
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Brad Fukcing Rowe is here?!? Hell yes!
 
I get great clean energy when I eat oatmeal, with whey. I then take my pre w/o supps. Great lifting and pumps are my result
 
My current regimen is:
8oz egg whites
3/4 cup egg whites w/ 1tbsp cinnamon
1 100-calorie Greek yogurt

1-2 hours later, I drink my preworkout and eat 1 rice cake with 1.5-2tbsp natty peanut butter on my 10-15min drive to the gym.
I drink my preworkout so close to the gym because typically my adrenaline and whatever carries me through my first 15-30 minutes of lifting before I have any need for my pre to kick in and give me a second wind.
 
I train early am
I like raisin bread toast with coconut oil on them
With a protein drink or aminos

Sometimes it's oatmeal with peanut butter and whey

Sometimes a higher protein cereal
 
Rise and shine:
Break your fasted rest with

WPI shake, water only with a small amount of raw honey (its fructose content will replenish the liver's glycogen stores depleted from your fasted rest, while its glucose content will supply the brain with it's preferred fuel source) and wait near an hour before moving into your solid meal for breakfast, which I'd say would be a whole-food meal with two different lean sources of protein and dense vegetables e.g. grass-fed sirloin tip side or top round steak or 94/6 ground beef and eggs with blanched spinach and/or broccoli or cauliflower). This will give most enough energy to sustain a grueling workout and if not, you could simply try adding in some sprouted-grain toast (with small amount of grass-fed butter or coconut oil), white rice and/or beans. I like making chili beans with lean ground beef on the weekends to pair with some form of cooked eggs in conjunction with some form of vegetables to help balance my breakfast meals.

It's just food for thought on some similar, yet other breakfast options out there.
 
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