Connect with us

World

What you should eat BEFORE a morning work-out, according to an ex-marine turned fitness freak

News Agencies

Published

on

What you should eat BEFORE a morning work-out, according to an ex-marine turned fitness freak

Morning workouts can leave you feeling energised for the day, that is, if you can be bothered to drag yourself to the gym. 

But what you eat before you break a sweat can determine how much progress you make, according to one expert.  

Ex-marine Patrick Dale, now a gym owner and fitness writer, has shared his tips on the best pre-workout breakfasts. 

Advertisement

From low-fat cream cheese English muffins to turkey bagels, Mr Dale has revealed his top meals for maximising your morning energy levels. 

Fitness expert and gym owner Patrick Dale has shared his tips on the best pre-workout breakfasts, from low-fat cream cheese English muffins to turkey bagels

Fitness expert and gym owner Patrick Dale has shared his tips on the best pre-workout breakfasts, from low-fat cream cheese English muffins to turkey bagels

Other energy-boosting breakfasts he suggests include ripe mashed banana on toast with honey, oatmeal with berries or cereal and low-fat milk.

If you’re in a rush, an energy bar or granola bar are also good snacks to have before exercising, according to Mr Dale. 

Advertisement

He also suggests eating scrambled egg whites and rice crackers as your pre-exercise breakfast. 

British-born Mr Dale, who now lives in Cyprus, says that your pre-workout breakfast should be packed with fast-acting and easy-to-digest carbohydrates.

Ex-marine turned fitness freak Patrick Dale (pictured) says your pre-workout breakfast should be packed with fast-acting and easy-to-digest carbohydrates, as your time between waking up and working out will be limited

Ex-marine turned fitness freak Patrick Dale (pictured) says your pre-workout breakfast should be packed with fast-acting and easy-to-digest carbohydrates, as your time between waking up and working out will be limited

He suggests you eat foods that rank moderate to high on the glycemic index chart — which measures how fast-acting a carbohydrate is.

Advertisement

When you eat carbohydrates, they are broken down into glucose — which the body uses as fuel.

Mr Dale claims fast-acting carbs are best for your pre-morning workout meal as you might not have much time between waking up and exercising. 

Dates, breakfast cereal, white bread, ripe bananas and white rice are examples of such carbs.

Advertisement

The type of exercise you are doing will also determine whether fast or slow-acting carbohydrates are best.

For a short and intense work out, experts suggest consuming fast-acting carbs, for the energy burst.

For longer workouts, slow-acting carbs, such as brown rice or quinoa, are recommended, as they release energy gradually. 

Advertisement

Yet for time-strapped gym-goers, fast-acting carbs are best, as Mr Dale describes them as an ‘immediate source of energy’. 

While he claims you can start the day with just carbs, he said research suggests it is best to combine them with protein. 

Ripe bananas are an example of fast-acting carbs, which Mr Dale says are key for your pre-workout breakfast

Another example of a fast acting carb you can include in your morning meal is white bread

Dates, breakfast cereal, white bread, ripe bananas and white rice are examples of fast-acting carbs

Protein helps to build muscle by repairing and maintaining muscle tissue, so Mr Dale recommends adding some to your pre-workout meal.

Advertisement

When it comes to what to leave off your breakfast, fatty and fibre-packed foods are to be avoided if you’re about to exercise, experts say.

Despite fat being important as part of your overall diet, it takes a long time to digest, so is best avoided before exercising, says registered nutritionist and dietitian Megan Casper, a member of the American Dietetic Association. 

She said: ‘That means [that] if you eat something really high in fat, think fried foods or bacon, right before a workout, it will sit undigested in your stomach and cause indigestion.’ 

Advertisement

Mr Dale also says your breakfast needs to be low in fat, and even advises against healthy fats such as olive oil, flaxseed oil, or coconut oil.

He also claims the same logic applies to fibre. 

He suggests you go for more refined and naturally low-fibre foods, such as white bread instead of whole-grain.

Advertisement

You need to give your body time to start digesting the food before you begin training and fitness gurus say eating 30 to 60 minutes in advance is ideal. 

But if your time between waking up and working out is limited, Mr Dale suggests drinking your breakfast, as liquids digest quicker than solids.  

Nutritionist Lauren Felts, who also owns health and wellness website The Holy Kale, said: ‘By drinking our breakfast, we flood the body with high-density nutrition that will continue to promote the rebuilding, regenerating and cleansing processes of the body without taxing the digestive system.’ 

Advertisement

Some people suggest doing your morning workout on an empty stomach – which is referred to as fasted training. 

However the Surrey Human Performance Institute say the general consensus among experts is that this is not advised as it can lead to fatigue, lack of concentration and may hinder your performance.

Advertisement

HOW MUCH EXERCISE YOU NEED

To stay healthy, adults aged 19 to 64 should try to be active daily and should do:

  • at least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week and
  • strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

Or:

  • 75 minutes of vigorous aerobic activity such as running or a game of singles tennis every week and
  • strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

Or:

  • a mix of moderate and vigorous aerobic activity every week – for example, 2 x 30-minute runs plus 30 minutes of brisk walking equates to 150 minutes of moderate aerobic activity and
  • strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)

A good rule is that 1 minute of vigorous activity provides the same health benefits as 2 minutes of moderate activity.

One way to do your recommended 150 minutes of weekly physical activity is to do 30 minutes on 5 days every week.

All adults should also break up long periods of sitting with light activity.

Advertisement

Source: NHS 

Advertisement
Advertisement

 

 

Advertisement

 

 

 

Advertisement

The news is provided by Daily Mail © 2022 Daily Mails, published & Edited by EMEA Tribune210520-twitter-verified-cs-70cdee.jpg (1500×750)

Continue Reading
Advertisement

Advertisement

Breaking News

Editor Pick’s

Latest Entertainment

Recomendado: 5 películas con Jamie Lee Curtis, la actriz que es mucho más que la víctima perfecta de un psicópata enmascarado Recomendado: 5 películas con Jamie Lee Curtis, la actriz que es mucho más que la víctima perfecta de un psicópata enmascarado
Entertainment4 hours ago

Recomendado: 5 películas con Jamie Lee Curtis, la actriz que es mucho más que la víctima perfecta de un psicópata enmascarado

A los 64 años, la intérprete -hija de dos leyendas de Hollywood, Tony Curtis y Janet Leigh- consiguió su primera...

The final countdown: A 'robbed' fan favorite, a pandemic champio, and an 'icon' vie for one last spot on 'AGT All-Stars' The final countdown: A 'robbed' fan favorite, a pandemic champio, and an 'icon' vie for one last spot on 'AGT All-Stars'
Entertainment10 hours ago

The final countdown: A ‘robbed’ fan favorite, a pandemic champio, and an ‘icon’ vie for one last spot on ‘AGT All-Stars’

Comedian Josh Blue, poet Brandon Leake, and viral sensation Kodi Lee compete for the one remaining spot in the ‘America’s...

The final countdown: A 'robbed' fan favorite, a pandemic champion and an 'icon' vie for one last spot on 'AGT: All-Stars' The final countdown: A 'robbed' fan favorite, a pandemic champion and an 'icon' vie for one last spot on 'AGT: All-Stars'
Entertainment10 hours ago

The final countdown: A ‘robbed’ fan favorite, a pandemic champion and an ‘icon’ vie for one last spot on ‘AGT: All-Stars’

Comedian Josh Blue, poet Brandon Leake, and viral sensation Kodi Lee compete for the one remaining spot in the ‘America’s...

Chris Brown apologizes to Robert Glasper for social outburst after losing at the Grammys Chris Brown apologizes to Robert Glasper for social outburst after losing at the Grammys
Entertainment13 hours ago

Chris Brown apologizes to Robert Glasper for social outburst after losing at the Grammys

Chris Brown is sorry for being a sore loser at the Grammy Awards. The singer, 33, took to Instagram on...

I Know What You Did Last Summer sequel with original stars in the works at Sony I Know What You Did Last Summer sequel with original stars in the works at Sony
Entertainment13 hours ago

I Know What You Did Last Summer sequel with original stars in the works at Sony

Another summer, another hook-wielding psycho killer — and maybe some familiar faces too. More than 25 years after I Know...

Could 'The Last of Us' finale beat the Oscars in the ratings? We break down the numbers Could 'The Last of Us' finale beat the Oscars in the ratings? We break down the numbers
Entertainment13 hours ago

Could ‘The Last of Us’ finale beat the Oscars in the ratings? We break down the numbers

The fungal zombies are coming for the Oscars. In a programming matchup that’s certain to create an agonizing Sophie’s choice...

Will Smith Was Going to Be a Surprise Grammys Performer — but Had to Drop Out for 'Bad Boys 4' Will Smith Was Going to Be a Surprise Grammys Performer — but Had to Drop Out for 'Bad Boys 4'
Entertainment15 hours ago

Will Smith Was Going to Be a Surprise Grammys Performer — but Had to Drop Out for ‘Bad Boys 4’

Will Smith and Martin Lawrence Confirm Bad Boys 4 Is in the Works: ‘It’s Official, Y’all!’ Will Smith/Instagram Will Smith...

Ben Affleck miserable at the Grammys? Jennifer Lopez says she had 'the best time' with him Ben Affleck miserable at the Grammys? Jennifer Lopez says she had 'the best time' with him
Entertainment15 hours ago

Ben Affleck miserable at the Grammys? Jennifer Lopez says she had ‘the best time’ with him

Jennifer Lopez and Ben Affleck at the 65th Grammy Awards at Crypto.com Arena on February 05, 2023 in Los Angeles,...

Advertisement

Latest Sports

How to watch to Arkansas-Kentucky, projected lineups, more How to watch to Arkansas-Kentucky, projected lineups, more
Sports40 mins ago

How to watch to Arkansas-Kentucky, projected lineups, more

HawgBeat provides everything you need to know ahead of Tuesday's game between Arkansas and Kentucky.

How to watch the Super Bowl 2023: Time, date, TV channel, halftime show for Eagles-Chiefs in Super Bowl 57 How to watch the Super Bowl 2023: Time, date, TV channel, halftime show for Eagles-Chiefs in Super Bowl 57
Sports1 hour ago

How to watch the Super Bowl 2023: Time, date, TV channel, halftime show for Eagles-Chiefs in Super Bowl 57

Now that the matchup is set, here's all the info you need.

Tom Brady gets emotional as Bill Belichick heaps praise on his former QB: 'The greatest .. Tom Brady gets emotional as Bill Belichick heaps praise on his former QB: 'The greatest ..
Sports1 hour ago

Tom Brady gets emotional as Bill Belichick heaps praise on his former QB: ‘The greatest … it was incredible’

Belichick joined his former quarterback on the first episode of Brady's podcast since he announced his retirement.

Tiger Tip-Off Preview: South Carolina Tiger Tip-Off Preview: South Carolina
Sports2 hours ago

Tiger Tip-Off Preview: South Carolina

Missouri couldn’t get its offense humming against Mississippi State on Wednesday, falling on the road, 63-52. The team will look...

Aaron Rodgers wins pro-am at Pebble Beach as weather delay forces Monday finish Aaron Rodgers wins pro-am at Pebble Beach as weather delay forces Monday finish
Sports2 hours ago

Aaron Rodgers wins pro-am at Pebble Beach as weather delay forces Monday finish

Justin Rose held a two-shot lead when play was suspended on Sunday night.

UFC 284: Alexander Volkanovski, Islam Makhachev to make history in first No. 1 vs. No UFC 284: Alexander Volkanovski, Islam Makhachev to make history in first No. 1 vs. No
Sports3 hours ago

UFC 284: Alexander Volkanovski, Islam Makhachev to make history in first No. 1 vs. No. 2 matchup

For the first time in its nearly 30-year history, the UFC will put on a bout that pits the No....

Why the Raptors should take advantage of a seller's market at NBA trade deadline Why the Raptors should take advantage of a seller's market at NBA trade deadline
Sports3 hours ago

Why the Raptors should take advantage of a seller’s market at NBA trade deadline

With a 25-30 record and virtually no shot at making any noise in the playoffs, the Raptors should make the...

Warriors' Steph Curry fired up for Klay Thompson's monster game vs Warriors' Steph Curry fired up for Klay Thompson's monster game vs
Sports4 hours ago

Warriors’ Steph Curry fired up for Klay Thompson’s monster game vs. Thunder

Despite not being in the lineup, Steph Curry was hyped for Klay Thompson's performance against the Oklahoma City Thunder.

Technology Hot News

Led by "Amazon" and "Microsoft" . Led by "Amazon" and "Microsoft" .
Technology3 weeks ago

Led by "Amazon" and "Microsoft" .. the technology giants are planning to lay off 64,000 employees

After 10 years of driving the stock market bull run, big tech companies are racing to downsize staff to adapt...

Apple introduces MacBooks with new M2 processors Apple introduces MacBooks with new M2 processors
Technology3 weeks ago

Apple introduces MacBooks with new M2 processors

Yesterday, Tuesday, Apple unveiled MacBooks powered by the new, faster “M2 Pro” and “M2 Max” processor chips, in a surprise...

All you need to know about the upcoming Galaxy S23 phones from Samsung All you need to know about the upcoming Galaxy S23 phones from Samsung
Technology3 weeks ago

All you need to know about the upcoming Galaxy S23 phones from Samsung

Samsung has officially announced that the (Galaxy Unpacked 2023) event will be held this year on Wednesday, February 1, which...

FTX Exchange Announces Hacking and Stolen $415 Million in Cryptocurrency FTX Exchange Announces Hacking and Stolen $415 Million in Cryptocurrency
Technology3 weeks ago

FTX Exchange Announces Hacking and Stolen $415 Million in Cryptocurrency

Bankrupt American cryptocurrency firm FTX announced today, Wednesday, that $415 million in cryptocurrency has been hacked and stolen from the...

Because of a "fraudulent tweet".. Because of a "fraudulent tweet"..
Technology3 weeks ago

Because of a "fraudulent tweet"… Elon Musk's trial begins

Elon Musk's trial began Tuesday in San Francisco with the selection of jury members who will have to decide whether...

An electric spoon replaces salt and spices, but with conditions An electric spoon replaces salt and spices, but with conditions
Technology3 weeks ago

An electric spoon replaces salt and spices, but with conditions

Experts have developed an electric spoon that is able to replace spices and flavors and affect the taste buds in...

The biggest dangers of using tracking devices. The biggest dangers of using tracking devices.
Technology3 weeks ago

The biggest dangers of using tracking devices.. so you can escape?

If you spot an unknown Bluetooth tagging device, there are ways to disable the device so it can't track your...

New Twitter. New Twitter.
Technology3 weeks ago

New Twitter.. For You tab to web version

The Twitter platform announced that it will bring the new tab (For You), which launched last Tuesday for iPhones and...

Advertisement