Morning Workout Meal Question

[RobM]

I took a few months off training because of a sore shoulder. When I started back schedule had changed and I am attempting to weight training and do cardio first thing in the morning. I read working out on an empty stomach is ok. The first couple of weeks I was fine but I started getting hungry before I was done with weight training. first question is would it be ok to have post work out shake in between weight training and cardio? Or what would some good quick easy ideas be for a pre-workout meal that doesn't require much time. diet has been something like this. Wake up and take vitamins and work out. Post work-out shake of 1/2 cup oatmeal, 40 grams protein powder and 1 cup of fruit mixed with water. A few hours later, around noon, a meal of 6 oz protein and about 7oz of carbs. Then a couple of snacks before supper. Usually a couple of sandwiches or boiled eggs. Supper is usually around 7:30, 6oz of protein and a cup or so of veggies. Then a snack around 11:00pm of 8oz cottage cheese mixed with 4oz of fruit. I get off work at 1:00am and have some almonds before bed. Wake up around 9:00 the next morning and start getting ready for the gym. So any suggestions would be great!

Thanks,
Rob

[NickiAnderson]

Sometimes people think if they do cardio first thing in the morning before breakfast burns more calories and doesn't matter, actually it does. While research has shown that exercising after an overnight fast does increase the amount of fat used during exercise, especially when the exercise is performed at a very low intensity, it does not burn more calories, which is what’s really important for fat and weight loss. Other research has shown that fasting decreases the ability to sustain a given exercise intensity compared to eating breakfast first, which means you’ll burn fewer calories when fasted. So if you exercise first thing in the morning, I'd suggest you eat first.

[Boss Man]

Agreed. Fasted Cardio can lead to things like poor workouts and dizzy spells. Logically, why would you do something that can lower bloodsugar, when it's already low. Eating beforehand, with some Carbs, will supply energy to use, sparing bloodsugar drops to some extent, because you're not scavenging things like Glycogen so much, when in an already depleted Glycemic state.

Until one or two people ike Tom Venuto started banging on about it, people never did it as much as I suspect they do now and a lot of people still lost weight anyway. The other logic being, if it's not an essential necessity to help you lose weight, but it can sometimes cause mild undesirable effects for people, like dizzy spells, then that's one up for the "fuzzy logic" way of analysing things.

[RobM]

Thanks for the advice. schedule isn't necessarily for added weight loss but a time factor. I usually work 12 hour shifts and I am pressed for time to get in a good workout. I usually prepare meals and food for the day between the gym and work. So how about some suggestions for good quick pre-prepared breakfast ideas or will a shake suffice. The problem I usually have with shakes is they don't help me with getting hungry.