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FattyNatty29 04-13-2010 01:41 PM

Before a workout: Breakfast ideas?
 
I need suggestions for breakfast. I workout for an hour in the morning with the goal of losing as much fat as possible:) Should I eat before my workout? If so, what should I be eating. I have a whey protein shake about 20-30 minutes after my workout. What do you guys do? Thanks!

almeeker 04-13-2010 02:54 PM

I work out in the morning too, with the same goal - to lose as much fat as possible. I always have a piece of fresh fruit before my workout, usually a banana or an orange. Without those carbs, I don't have sufficient energy to get through my workout, which is usually full out on the elliptical for an hour. I wake up completely hollow, so I gotta have something. I'm not really into the protein powder thing, I prefer a big plate of food over pretty much any protein shake on the market. But I try and get a good bit of protein into breakfast. Generally I eat within 20 minutes after working out. It varies, but I usually eat one of the following:

1/2 cup cottage cheese w/ 2 pieces of whole grain toast
1 1/2 cups cereal (usually Special K Chocolate Delight) with 1/2 cup of skim milk
toasted whole grain Slimwich with turkey cold cuts (70 cal for 6 slices) and 1 oz reduced fat cheese
2 pieces of whole grain toast (or Slimwich) with reduced fat peanut butter on one piece and low-sugar jam on the other
a Power bar and an apple (if I'm in a time crunch)
a 6 oz cup of Greek yogurt w/ 1/4 cup low-sugar jam added
a 6 oz cup of caramel Greek yogurt with a sliced up apple to dip in the yogurt
2 eggs w/ 2 slices of whole grain toast or a toasted Slimwich
2 slices of bacon, scrambled eggs and reduced fat cheese on a toasted whole grain Slimwich
Or my all time favorite, a 3 egg-white omelet with spinach or broccoli, onions, reduced fat cheese and a table spoon of ff sour cream on top, served of course with 2 pieces of whole grain toast.

I also like a cup or two of coffee in the morning, which I serve latte style with 1/2 cup of skim milk per 12 oz of coffee. I used creamer forever, but found that calorie for calorie, skim milk has a lot more nutritional value and is lower in fat than creamer or half & half. If I was going to use protein powder I would probably buy chocolate and stir it into my coffee.

I don't know what you're doing nutritionally, but I'm a low carber, follow a diet that is 1,600 calories per day, and I try to keep my pie chart at 40-35-25. My goal is to lose 124 pounds, and I'm a little better than 1/2 way there.

pbright120 04-13-2010 03:54 PM

I never eat before working out. Don't like the idea of giving my body energy to burn off when my body is full of more efficient energy sources. After workouts, eggs, bacon or leftovers from night before. No grains. Or just skip until lunch.

Mornings that I don't work out is usually bacon and eggs (no toast) or nothing at all. Oh yeah - coffee and heavy whipping cream or coconut milk whenever possible.

jdw1969 04-13-2010 04:17 PM

Everyone has a different plan for breakfast before a workout.
I personally eat a bowl of steel cut oats almost every morning with a banana and a small protein shake. I drink a cup of strong green tea when I get up. I eat a banana right after I work out and then a whey protein shake. I eat around 6 small meals per day and I eat only whole grain carbs from actual whole grains as my complex carbs.
My goal is to preserve and possibly gain as much muscle as possible during a work out. That is why I eat the way I do. I eat pretty much the same on a rest day , but I don't take an amino acid supplement.

tandoorichicken 04-13-2010 05:16 PM

IMO the best way to proceed is to not shake up your morning ritual that much. I don't know how early you get up but if possible, move your protein shake to about an hour before your workout, then have a more solid meal a half hour to an hour later. Could be eggs, could be oatmeal, could be bacon and hash with a glass of milk. Just make sure it's got a good mix of protein and starch.

-Nik

FattyNatty29 04-13-2010 10:51 PM

I get up at 6 with kids and school and getting to work. blah. They eat cereal for breakfast and I like Kashi Go Lean Crunch alot. Its fast too:) I need all the time I can get in the mornings! I am not a morning person but striving to become one since Im trying to fit in a workout everyday. Thanks for all the ideas! Very much appreciated!

fletch8502 04-13-2010 11:55 PM

Try working out without eating beforehand and see how you feel. Tired? Hungry? If so, you probably need to eat before your work out. If you feel okay, you'll probably be okay waiting until afterwards.

Personally, I feel sick to my stomach if I eat that early in the morning, but I get tired easily during my workout if I don't eat! It took me a while, but eventually I figured out that dry toast or saltine crackers don't make me feel sick, but give me the energy I need to get through the work out.

Afterwards, make sure you eat something with complex carbs and plenty of protien. I like egg whites, oatmeal, or a smoothie. Don't forget plenty of water (and for me, COFFEE!!!!)

jdw1969 04-14-2010 10:59 AM

Kashi go lean is the only other thing I eat when I get sick of oatmeal...I love that stuff and it is whole grains. Good for a work out totally

almeeker 04-14-2010 12:45 PM

I know that Kashi is an A+ cereal, so if you actually like it - more power to you. I've tried but I just can't make myself eat it, DH loves the stuff, I can't even take the smell of Kashi in the morning. Of course he also loves Grape Nuts, which I think is fabulous aggregate in a concrete mixture, but not fit to eat for man nor beast.

mjones29 04-14-2010 12:49 PM

I workout in the morning as well, at about 7am, so at about 6.40am I will have half a pear or apple and a spoon of natural yoghurt then after my workout I'll have either slow cook oats with chopped fruit and Udos Oil or scrambled eggs with brown toast.

It's so hard to know whether or not to eat before workout, so many people say do and so many say don't! I don't know which is right.

cjohnson728 04-14-2010 01:11 PM

What's right is what works for you. Listen to your body, pay attention to how you feel, do a little trial and error, and you'll have your answer. If some so-called expert says don't eat before, and you don't and feel crappy while you work out, that's obviously not right for you.

So many published diets and programs and pieces of advice adopt a one-size-fits-all mentality and that's just not the way people are made. We all have different metabolisms, etc., and I think it's much better to work with your body instead of against it.

Folks have given a lot of good ideas here..try them and see. If it works for you, do it. If it doesn't, don't.

Okay, I'm climbing off my soapbox now.

Lizzycritter 04-14-2010 04:31 PM


Originally Posted by almeeker (Post 8422)
I know that Kashi is an A+ cereal, so if you actually like it - more power to you. I've tried but I just can't make myself eat it, DH loves the stuff, I can't even take the smell of Kashi in the morning. Of course he also loves Grape Nuts, which I think is fabulous aggregate in a concrete mixture, but not fit to eat for man nor beast.

When I was little, I thought Grape Nuts was toasted grape seeds. Looks and tastes like them to me lol.

I like 2 eggs, wheat toast or English muffin, and a piece of fruit when there's time, once a week we do that family-style and add sausage or bacon. Greek yogurt, granola bar (Kashi-awesome), or oatmeal with a piece of fruit is pretty standard for me. I usually have the fruit before I work out so I don't get shaky, and have a more satisfying breakfast when I get home, or if I'm working out later, I go right before lunch. I know I will be hungry after I exercise, so it's best to work out before a planned meal. Up until this week I was a die-hard coffee addict, but it's been almost 10 days since I had a cup. Maybe kicking the coffee habit will be the silver lining in my current drama of a life.

tandoorichicken 04-14-2010 05:40 PM

Ah! I forgot to mention one of my favorite morning meals! --> an avocado, cut in half, pith removed, toss a little salt and pepper on each half and enjoy! Very filling and nutritious, I get a fresh burst of energy early in the day and I'm not hungry for the next couple hours :)

sw07 04-14-2010 06:07 PM

I workout every morning on an empty stomach (except for a little bit of coffee).
I'll get to the gym before work and do 30-60 min weight training every other day and 30 min cardio daily (M-F).

After the workout, I'll then make scrambled eggs or an omlette and I'll use egg whites and sometimes a whole egg.
I like my food spicy so I'll usually spice it up with tabasco and cayenne pepper and then stuff everything into a wheat pita or use the whole wheat thin buns.
I''ll top it off with raw spinach, low fat feta cheese and avocado....mmmm

But yeah, everybody is different. My girlfriend, who will work out early with me on occasion is the opposite of me, she needs to eat before any physical activity or she'll feel sick.

And then for my 10am feeding, I'll have a cup of fat free vanilla yogurt with frozen blueberries, fresh banana and 1/2 cup of shredded wheat and an apple.
This will tie me over until lunch- about 3 hrs later.

toofarwest 04-14-2010 09:54 PM


Originally Posted by sw07 (Post 8467)
I workout every morning on an empty stomach (except for a little bit of coffee).
I'll get to the gym before work and do 30-60 min weight training every other day and 30 min cardio daily (M-F).

After the workout, I'll then make scrambled eggs or an omlette and I'll use egg whites and sometimes a whole egg.
I like my food spicy so I'll usually spice it up with tabasco and cayenne pepper and then stuff everything into a wheat pita or use the whole wheat thin buns.
I''ll top it off with raw spinach, low fat feta cheese and avocado....mmmm

But yeah, everybody is different. My girlfriend, who will work out early with me on occasion is the opposite of me, she needs to eat before any physical activity or she'll feel sick.

And then for my 10am feeding, I'll have a cup of fat free vanilla yogurt with frozen blueberries, fresh banana and 1/2 cup of shredded wheat and an apple.
This will tie me over until lunch- about 3 hrs later.

I may hit this tomorrow...sounds good to me

FattyNatty29 04-15-2010 12:37 AM

that tabasco egg pita sounds wonderful!! thank yall for all the great ideas. its very much appreciated!!

SkinnyErinn 04-15-2010 04:55 AM

7:30 - 2 chocolate protein shake servings in 16 oz of hot coffee (140 cal)
10:00 - 2 hard boiled eggs and 1 hard boiled egg white (my kids or my dog gets the 3rd yoke)
10:30 - 10 raw almonds
1:00 - 4.5 oz lean deli meat, 2 oz nonfat cheese
2:00 - an entire sliced tomato w/salt and pepper
5:00 - dinner (30-50g lean protein, 4 cups spinach, 2T feta, 1 sliced tomato w/basalmic vinegar only)

That, and 100 oz of water is what I eat in a day... around 1000 cals. Hope this gives you some help. Been doing this for 5 weeks tomorrow and I feel great.

kristinaw13 04-15-2010 02:37 PM

This one is my favorite (it's from the Biggest Loser Cookbook):

1 Monstrous Banana, quartered
Spread some peanut butter on each quartered piece (1-2 tablespoons)
Glob some Weight Watchers Boston Cream Yogurt in the middle
Sprinkle some grapenuts on top

It's pretty tasty! I like it, too, with just peanut butter and honey on the banana. It's a really good treat.

skypilot77 04-15-2010 04:27 PM


Originally Posted by FattyNatty29 (Post 8321)
I need suggestions for breakfast. I workout for an hour in the morning with the goal of losing as much fat as possible:) Should I eat before my workout? If so, what should I be eating. I have a whey protein shake about 20-30 minutes after my workout. What do you guys do? Thanks!

Personally, I think a protien shake for breakfast is a great idea because that is what I do. :D

As I read the other suggestions -- they all sound great but are too carbohydrate rich for me. Personally by the time I stop eating in the evening, and go through the next morning I eat almost no carbohydrates. For me, this provides a body chemistry which is burning fat.

I have had no trouble working out with no carbs and just protiens and fats

lrmmyers 04-19-2010 04:41 AM

If you read most professional body builders recommendations, they will recommend that you eat protein within 15 minutes of working out if you want to build muscle. They will also tell you that it is virtually impossible to build much muscle and lose weight in the same day. I usually eat 300 extra calories of protein on the days I do weights (2days a week) above my requirements and eat 600 less overall on the days I do cardio (5 days a week) for weight loss days.

tandoorichicken 04-19-2010 05:40 AM

I'm sorry to say, but most professional bodybuilders are full of crap. They like to assume that because they practically live in the gym that they're pros on how everyone should work out/diet.

You have a window within a couple of hours after a heavy liftin' workout to feed your muscles before they start cannibalizing the rest of your body. If you eat enough protein during this time, your muscle will definitely grow to adapt to your workout style. You don't need to stuff your face the minute you walk out of the gym though. This may even be counterproductive because you want blood circulating to your muscles after a workout, not to your gut to digest your post-workout snack. Give the muscles a chance to rest a bit.

-Nik

VitoVino 08-31-2011 02:17 PM

'Natural' Endurance sports breakfasts - list them here!
 
Here's a really good breakfast that I've been eating prior to going on extended bike rides. It works well for any type of aerobic sport. Eat one hour prior to workout.

It supplies a good deal of carbs, magnesium, phosphorus, potassium and sodium (in proper ratio), and the protein and fiber is decent to keep you from getting hungry, while the fat is low enough not to throw off your game.

Compare my breakfast versus a 60 gram sports fuel bar containing magnesium.

I'd be interested in everyone's suggestions as to their breakfasts that work for them! Feel free to list the nutritional values so we can compare.


BREAKFAST:

- (2) 6 ounce "Carbmaster" Yogurts (Kroger brand; similar to "low fat" but better)

- 2 tablespoons of Soy Nuts (mixed in with the yogurt)

- Banana

- (7.5) pieces of Wheat Thins 'Fiber Selects'


NUTRITIONAL VALUE:

http://img846.imageshack.us/img846/7...breakfast1.png

http://img402.imageshack.us/img402/4...breakfast2.png

handcycle2005 08-31-2011 03:37 PM

I never did well eating before a morning workout.
For a long run, I would carry one bottle of Ultra Fuel(400 calories/16oz), one bottle of water and refill halfway through.
For a bike ride, bagel and banana before, Ultra Fuel/water as above for the duration of the ride.
Protein in the gut never sat well with me so it was after a workout to refuel properly.

VitoVino 08-31-2011 03:49 PM

I forgot to mention that I wait for an hour before exercising on this breakfast. I've never had cramps/anything on this. Only incredible energy.

Sports drinks are typically mostly sodium, very little potassium. The ratio should be around 3:1 potassium to sodium, a little less is OK.

I've given up on sports drinks unless I'm backpacking and away from home for days.

My preferred breakfast is only 340 calories and packs more nutrients into this caloric intake than many sports bars. But this isn't the breakfast for people who want to eat and then get moving right away!

rmdaly 08-31-2011 05:04 PM

I like toast with peanut butter and a banana before a long bike or run. During the run, I take gels and some electrolyte tablets since I don't like electrolyte drinks, just water.

I also like oatmeal with raisins (or craisins), pecans and a little brown sugar or maple syrup before a long bike ride. During a bike ride, I like Fig Newtons or other granola type bars.


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