Nutrition when training early AM

[Alex Fick]

Hey Joe,
Starting my new split and diet in 2 weeks and wanted to get your thoughts on the diet plan if I have to train first thing in the morning. Work and family situation has me training around 4:30 -45 AM… in bed by 8:30 PM or so. No real way to make that first 0 carb meal and higher fat meal or any meal for that matter, unless it were a shake and not sure if it’s a good idea to take something in so soon before training. Intra and post workout nutrition isn’t a problem. Also if the first meal isn’t the no carb meal should you still eat that later in the day, maybe as meal after post workout?

Thanks!

[Joe]

Alex Fick wrote:

Hey Joe,
Starting my new split and diet in 2 weeks and wanted to get your thoughts on the diet plan if I have to train first thing in the morning. Work and family situation has me training around 4:30 -45 AM… in bed by 8:30 PM or so. No real way to make that first 0 carb meal and higher fat meal or any meal for that matter, unless it were a shake and not sure if it’s a good idea to take something in so soon before training. Intra and post workout nutrition isn’t a problem. Also if the first meal isn’t the no carb meal should you still eat that later in the day, maybe as meal after post workout?

Thanks!

What’s the question exactly? What specifically to eat in the morning? Is it that you don’t want to eat something high fat/protein? You can always fast. Or if you don’t want a whole meal: MCTs and EAAs are a fine option. (15-20g each – TAPER UP to 15 or 20g of MCT, or you might poop your pants)

[Alex Fick]

My bad. No problem with high fat in general, I’ve been keto and wanted the lower carb option. The mct with with BCAA would be good option, thanks! Just wanted to know what a good option would be without being able to eat first two meals. I’ve done plenty of fasted training but would like to have a little more energy substrate in the system to push things. Second question was if I can’t eat those pre workout carbs before training should I still eat them later in the day or cut them out? The first high fat meal as well…
Thank you sir!

[Lewis Barclay]

Hey Alex,

Since you train first thing, one option you might consider is going higher carb in the meal before bed. That might give you a little boost in the morning.

I’m sure Joe will have the answer for you, but just one option perhaps worth trying.

[Anonymous]

Lewis Barclay wrote:

Hey Alex, Since you train first thing, one option you might consider is going higher carb in the meal before bed. That might give you a little boost in the morning. I’m sure Joe will have the answer for you, but just one option perhaps worth trying.

 

I was about to suggest exactly the same. What you ate the day before your workout plays a big role as well. Besides that as the person asking was also wondering maybe having an intra workout shake with cabs and protein/essential aminos would worth trying. I don’t quite understand the question about carbs though so maybe you could elaborate on that a little bit? You said you are on keto diet so basically that means no carbs, so I’m a bit confused here?

[Alex Fick]

Lewis Barclay wrote:

Hey Alex,

Since you train first thing, one option you might consider is going higher carb in the meal before bed. That might give you a little boost in the morning.

I’m sure Joe will have the answer for you, but just one option perhaps worth trying.

Thanks Lewis,
Thought that might be an option

[Alex Fick]

Anonymous wrote:

[quote quote=16593]Hey Alex, Since you train first thing, one option you might consider is going higher carb in the meal before bed. That might give you a little boost in the morning. I’m sure Joe will have the answer for you, but just one option perhaps worth trying.

 

I was about to suggest exactly the same. What you ate the day before your workout plays a big role as well. Besides that as the person asking was also wondering maybe having an intra workout shake with cabs and protein/essential aminos would worth trying. I don’t quite understand the question about carbs though so maybe you could elaborate on that a little bit? You said you are on keto diet so basically that means no carbs, so I’m a bit confused here?[/quote]
Doing intra carbs and aminos. Meant I have done keto in the past. Not currently

[Anonymous]

Alex Fick wrote:

Doing intra carbs and aminos. Meant I have done keto in the past. Not currently

Okay gotcha. And as far as carbs go why couldn’t you eat them later in the day?

[Joe]

Alex Fick wrote:

My bad. No problem with high fat in general, I’ve been keto and wanted the lower carb option. The mct with with BCAA would be good option, thanks! Just wanted to know what a good option would be without being able to eat first two meals. I’ve done plenty of fasted training but would like to have a little more energy substrate in the system to push things. Second question was if I can’t eat those pre workout carbs before training should I still eat them later in the day or cut them out? The first high fat meal as well…
Thank you sir!

I gotcha now. Honestly, I would probably put your biggest carb meal at the end of the day, aside from that just spread your macros evenly through meals during the day. The difference made by me shifting fats and carbs around (the way I prefer 1st meal) is just that, a preference. That I’ve found to benefit clients when they just want me to tell them how to eat. But you’re pretty much already getting that from training fasted. So just spread the rest the way you like them best. Adherence is the most important at this point.

[Alex Fick]

Anonymous wrote:

[quote quote=16604]Doing intra carbs and aminos. Meant I have done keto in the past. Not currently

Okay gotcha. And as far as carbs go why couldn’t you eat them later in the day?[/quote]
Since they were almost all centered around the training window, was just curious. Seems like backloading is the logical thing but was just curious

[Alex Fick]

Thanks, Joe. Yeah if I see the value in shifting fat around to the morning and if I could train at another time then that would for sure be the way to go. No problem with adherence, just making sure I can get the most out of the nutrition with the nutrient timing and get a professional opinion on pre-training nutrition if a meal wasn’t possible. MCT and BCAA/EAA are doable for sure.

Thanks again and love the app/site

 

[Joe]

Alex Fick wrote:

Thanks, Joe. Yeah if I see the value in shifting fat around to the morning and if I could train at another then that would for sure be the way to go. No problem with adherence, just making sure I can get the most out of the nutrition with the nutrient timing and get a professional opinion on pre-training nutrition if a meal wasn’t possible. MCT and BCAA/EAA are doable for sure.

Thanks again and love the app/site

 

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[Sean Rodriguez]

I have a couple questionsz. Ive been doing fasted training at 5am and not eating until noon. Should I move my window to eat? or stop the fasting all together? I still get around 4 meals a day and my macros have been mostly fat and protein keeping the carbs low. Also wondering what MCT is? I have EAA’s that I’m going to start taking before workout now.

[Anonymous]

Sean Rodriguez wrote:

I have a couple questionsz. Ive been doing fasted training at 5am and not eating until noon. Should I move my window to eat? or stop the fasting all together? I still get around 4 meals a day and my macros have been mostly fat and protein keeping the carbs low. Also wondering what MCT is? I have EAA’s that I’m going to start taking before workout now.

 

Hi Sean, my first question to you is why are you doing fasted training to begin with. MCT stands for medium chain triglycerides. What makes it unique compared to other fats is that due to its different molecular structure and metabolic pathways it is more readily available to be used as a direct source of energy.

[Sean Rodriguez]

I’m going to stop the fasting but it was working for fat loss. I don’t think with my work I’ll hit the 6 meals but probably 4 a day with the macros. What is good for MCT’s and a intra meal?

[Author]

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