9 Things I Eat/Drink Before and After a Workout in the Morning
Part of a great morning routine is a healthy breakfast. Because I wake up in the morning before the sun wakes up I do not eat a huge breakfast before I go to the gym. The meal I ate the night before fuels me just fine for my workout. On my way to the gym I always have a Driven Whey Protein Shake. We are a Driven Affiliate and are proud to sell their products! They are an awesome company. I have become friends with the owner and I love working with them! They only allow CrossFit Affiliates to sell their products or CrossFit style gyms. It also help our members with great nutrition and it helps support our gym.They have multiple flavors that I like to change up for variety. It has 23 grams of protein, 5 grams of carbohydrate and 3 grams of fat. Some days I take Driven PreWod. I have never been a huge fan of pre workout because it normally makes me jittery (I don’t drink a lot of caffeine) but I love the way this PreWorkout makes me feel. I always have a more intense workout when I take it before I get to the gym. It has zero carbohydrates, protein or fat.
I have tried working out in the morning in a fasted state but I don’t like the way I feel without some calories. I have found that you have to experiment and see what works for you.
After I finish the gym I make sure that I drink another shake from Driven Nutrition. I drink their Post WOD Recovery Protein. It has 20 grams of protein, 20 Grams of carbohydrate and 2 grams of fat. It is very important to fuel your glycogen stores or energy in your muscles within 30 minutes after a workout. If you do not get this right it can cause you to have less energy for the workout the next day and you may feel a lack of energy throughout the day. I currently am not taking Creatine or Glutamine because I took it for a a couple months straight recently. I cycle off of this every couple months for a couple weeks. Creatine and Glutamine from Driven Nutrition make a huge difference in your recovery and muscle growth. I highly recommend Creatine for performance and muscle growth! I will have to write a post on the benefits of Creatine soon. It is also great for brain health!
Once I get home I get ready for the day and I do my best to have a good solid meal with a good amount of carbohydrates, protein and fat within a hour. Today I had 2 slices of Dave’s Killer Thin Good Seed Bread that has only 6 grams of protein, 26 grams of carbohydrate and 3 grams of fat. I add Kirkland 1.5 tablespoons of Organic Creamy Peanut Butter that has 6 grams of protein, 5.2 grams of carbohydrate and 11.2 grams of fat. I also add Crofter’s Berry Harvest Organic Premium Spread that has 0 grams of protein, 8 grams of carbohydrate and 0 grams of fat. To get a little extra protein I have a half of cup of Cottage Cheese that has 13 grams of protein, 5 grams of carbohydrate and 2 grams of fat. I then top it off with about 2 ounces raspberries that have .4 grams of protein, 3.8 grams of carbohydrate and .2 grams of fat. I then take 1 capsule of Driven Omega Drive Fish Oil that only has 1 gram of fat and helps to keep healthy joints! All of this fuels me great and is very tasty to me!
Most days I make this breakfast because it is convenient and easy to make and it fuels me great for the morning before and after the gym.
The total Macro Nutrients for all of these items are 68 grams of protein, 73 grams of carbohydrate and 22 grams of fat. It also has a 11 grams of fiber. It is very important that everybody gets enough fiber everyday. For men it is in between 30 to 38 grams of fiber per day and for women it is 25 grams per day. You should aim for 14 grams of fiber for every thousand calories you consume per day. Total calories for this meal which I don’t actually focus on is 765 calories. I feel it is more important to focus on your macro nutrients than your calories. I also feel it is extremely important to focus on your micro nutrients (nutrients from vegetables and fruit). It easy to just focus on the macro nutrients but the micro nutrients are what keep us very healthy. I normally work in more vegetables into the rest of my meals throughout the day. The macro and micro nutrients are what keep your body fueled like a machine!
Experiment with your breakfast or try my breakfast out for a week and see how you feel!
2017 06 28