Different times of the day require lightly different things when it comes to diet, there are many reasons for this. Sometimes you need energy quicker, easier digesting protein, other times you want a slower release of nutrients.
Upon waking you are usually:
- Slightly dehydrated
- In a more catabolic state
This helps decide what your breakfast should provide. Let’s discuss them now:
- 1 Easy Digesting Protein
For breakfast, I usually go with egg whites because they are the most bioavailable source of protein, and are super easy to digest. This helps get amino acids to my muscles quicker, at a time where the body has been without these nutrients for 6-8 hours.
Sometimes I might have 1-2 whole eggs as well, for a little healthy fat and micronutrients from the yolk. You will need to consider your macronutrient intake and if extra fat is needed.
- 2 Carbohydrates – Mix It Up!
In the morning you will be depleted because you have not eaten, so you want to get some carbohydrates in. Mix it up, from a slower digesting source such as oatmeal, along with some fruit for added nutrition. This is also a great way to ensure you get some dietary fiber with breakfast, an essential thing for digestion.
- 3 Hydrate
Although not strictly food, you will be dehydrated when waking up, so make sure you drink a lot of water with breakfast. You need to give yourself a head start on the day, being dehydrated is not good for digestion, performance, heart health, or muscle fullness. You can also add a small amount of sea salt to your egg whites, this will act as a natural electrolyte.
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P.S.: In tomorrow’s #bigflexdoggMail I will discuss something I recommend doing with your post-workout meal for better results. Don’t miss it!