Some people are die-hard morning exercisers, while some people have a hard time functioning before 8:00am! Based on what time you get your workout in there are a few things that you should be doing with your nutrition.
If you workout in the morning:
If you are an early bird and workout in the morning between 5:30am and 7:30am (about 30-45 minutes after waking up) you should aim to consume something that is easily digestible and won’t cause your stomach any trouble during your workout. If you have the chance to wake up 60-90 minutes pre-workout, you might be able to consume more calories without hampering your performance. A scoop of whey protein (or protein of your choice) or BCAA’s are a quick and reliable way to fuel your body and muscles before your workout. Branch Chain Amino Acids (BCAAs) are very beneficial for protein synthesis by helping to increase the rate at which proteins are synthesized and by increasing the amount of protein that can be synthesized by your cells.
If you workout in the afternoon:
If you workout in the afternoon you probably go before or after lunch. If you go before lunch you will most likely need a small snack before you hit the gym, but nothing too filling. A great snack to grab is Fuel For Fire because it contains a good source of easily digestible natural carbohydrates and a small amount of protein. Many people find Fuel for Fire to be just the right amount of calories pre-workout. If you go to the gym after lunch you should wait about 60-90 minutes so that your food is mostly digested. If you can push your workout back into the late afternoon, you can plan on eating a full, complete meal.
If you workout in the evening:
If you workout in the evening it is important to have have a small snack before you hit the gym. If you eat your lunch mid-day, by the time you get to the gym you’re going to be hungry and your energy level will be pretty low. Plan on having a snack around 3:30 or 4:00pm or at least 30-60 minutes pre-workout. Your snack can be a bit more substantial like an apple with peanut butter, or a bar. A great bar to have is one that has a good source of protein and carbohydrates like a Perfect Bar or an Exo Bar.
With this recommendation in mind, we've added a few of our favorite products to get you started.
SFH Pure Whey is natural, high quality and from grass fed, free range, cows milk. This means you can be sure that this milk product comes from cows that were never treated with antibiotics or bovine growth hormones.
SFH Pure Whey is a rich source of essential amino acids that are used to fuel and repair the body on a daily basis. While all whey proteins differ in lactose content, fats and calcium SFH Pure Whey is very low in lactose and cholesterol while being high in calcium. SFH Pure Whey Proteins also hydrate very well in water, which means they are easily absorbed by the body. It is good to remember that protein requires more water for digestion, so make sure you drink water in addition to your shake.
What’s a Fuel For Fire Fuel Pack? It’s pureed fruit plus whey protein. That’s it and nothing else. Each pack contains 10 grams of protein and carbs from good ‘ol natural fruit. It’s a great tasting and ridiculously nutritious way to get real nutritious, real food, on-the-go.
The pouch is super easy to eat from. It’s portability makes for a perfect pre-workout or post-workout food. It even makes for a great protein heavy snack that will surely keep you full between meals. The consistency is similar to apple sauce, and the ingredients are very easy on the stomach. We love all of their flavors, but give the edge to Sweet Potato Apple, or Mixed Berry.
Perfect Bars are unique because they’re best consumed cold and need to be refrigerated. The advantage to the athlete is that Perfect Bar can use different ingredients and healthy oils in a bar that is produced with a focus on freshness and taste before extending its shelf life. The result is a “perfect bar” that doesn’t taste anything like what you’ve tried before. With a base of freshly ground peanut or almond butter, Perfect Bar sweetens their bars with just enough pure organic honey to satisfy your sweet-tooth, without adding low cost sweeteners like high fructose corn syrup or maltodextrin. They also add high quality protein and a mix of 20 organic super-foods to make this a complete meal replacement option.
Exo Protein Bars are nutrient-dense real food bars, designed by a three-Michelin-starred chef. Exo Protein Bars combine minimally-processed cricket flour protein with ultra-premium ingredients for a bar without compromise. No gluten, grain, soy, dairy or refined sugars. Perfect as a meal-replacement, healthful snack or pre/post-exercise. Sustainable fuel for the explorers among us.