To succeed at physique enhancement, there are many things you have to give up in order to accomplish your goals. One of the biggest factors in this venture is time. Everything we do requires a time commitment. Meal prep, cardio, and weight training can all capture a large amount of this daily. For me personally, my training is something that I do not want to rush. This is my time and therapy where I need to focus in on the task at hand and not cut anything short due to time restraints. I’m not saying this needs to be a 2 hour adventure, but I personally need about one full hour to accomplish my workout goals. This one hour also needs to be a time that uninterrupted and I can fully focus on the task at hand. For myself, and I am sure many others, the only time this can be accomplished is before the rest of world is out of bed and partaking in the hustle of the day. So what do I suggest to get the most out of early morning training???
If your workout for the day is simply cardio, and your goal is fat loss, an early morning session is optimal regardless. To optimize fat burning, you’re already in a fasted state, and body fat is primed for energy expenditure. To enhance this effect you can simply add any of the Labrada fat burners prior to the session. I also suggest fully hydrating prior to the session. Studies show dehydration slows fat mobilization and can result in up to 10% fewer calories burned during a normal session.
Weight training is a little trickier. With the goal being to maximize hypertrophy we need to insure the body hydrated and all systems are primed for growth. To accomplish this we need to ingest at minimal an influx of all essential amino acids as well as enough leucine to turn on protein synthesis. This can easily be done with a 25+g high quality protein shake like whey. Although this would accomplish the goal, there is also additional steps that can be taken to optimize the training session further, such as carbohydrates and fats for energy. Below I will outline my thoughts on what optimal pre/intra/post nutrition might look like to optimize your training session, but these are all very individual based on your current goals.
1 Hour Before- Whey protein isolate & cream of rice 16-32oz water
These are both very easily assimilated. This will provide a light meal that will not weigh heavy on the stomach. It will also turn on protein synthesis and provide carbs for energy, rather than burning the aminos.
On Way To Gym- Labrada Supercharge with another 16oz water
This is a great product. It utilizes a blend of products like Hydromax, Beta Alanine, Citrulline, and BCAAs to increase blood flow & stamina, as well as continue to promote protein synthesis.
Depending on your goals this is an excellent time to take in a carbohydrate and amino acid blend. With the muscle being in a state of hyperplasia, nutrients will easily be shuttle to them. Many individuals use products like this a post workout shake, but in all reality, with digestion time, this is utilized around the end of your workout.
Post Workout- Normal Breakfast (Oatmeal, egg whites, fruit)
Due to the fact you have optimized your workout session with an intra workout shake, this meal does not have to be immediate. I do suggest it within 1-1.5 hours post. Consume your normal enjoyable breakfast that provides a whole protein source like egg whites, and easily digestible carbohydrates, like oatmeal and fruit.
My suggestion above may be more time intensive than you like. There are many other options that you could do to make your morning faster, but again I am suggesting these for optimal results. I feel the worst mistake anyone can make is to enter the weight training session on an empty stomach. Although fat burning may happen during the session, you will also likely expend enough amino acids to not create new muscle, or even worse, burn pre-existing muscle.
About the Author
Marc Snyder is an active NPC Bodybuilder and current 2013 Mr Ohio. Marc has created a balance in his life with the sport he loves and the family of 2 kids and a wife that he lives for. Marc has been involved in many avenues of the fitness industry. He is a certified personal trainer and strength and conditioning coach. He also has experience in clinical exercise physiology working in the field for nearly 2 years.
It is now Marc’s goal to educate and guide individuals through yèt-their health and fitness journey by utilizing the knowledge he has gained over the years. He operates SnyderAthletics.com an online nutrition and training website to help people. achieve their goals.
Please follow Marc on his journey of continued progress by following him on his website at SnyderAthletics.com , facebook at www.facebook.com/NPCMarcSnyder and twitter at www.twitter.com/SnyderMarcA. He post his daily lifestyle tips on these feeds for you to access and utilize in your health and fitness journey.