אחרי לילה עם מעט שינה אוכלים יותר!
יותר רעבים לפחמימות ומתוקים.
קשה לעצור את האכילה כי אתם עייפים.
הקפידו על שינה כדי להצלח באכילה. 

 

 
 
 
 
 


 
What to eat before a morning
workout?
 
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Morning training is considered a nutritionally problematic time for many people. The reason is that the night sleep does not allow us to get ready with full energy stores in the muscles (glycogen), and lack of appetite in the morning makes it difficult to eat before the workout itself. Many people report that they find it difficult to eat in the morning before training, but it is important for them not to start the exercise on an empty stomach.
 
What to do?
It is important to understand that one must not eat a full pot of pasta or a giant sandwich (say with eggs/tuna) in the morning in to prepare for practice! The goal is to eat fast digested carbohydrates. Breakfast should not cause a heavy and bloated feeling in the stomach at before activity. 
 
Good breakfast examples: 
A slice of bread (white ) with honey / jam
Energy bar
A handful of cereal (even without milk)
2-3 pieces dried fruit (e.g. dates)
2-3 dry biscuit (no high fat!)
Pretzel without sesame (half cup)
Fresh fruit (banana, apple).
 
If you don't begin your exercise at home and travel to the place of the training, for example travel to a gym, a jogging track, a bike track to ride, then you should plan to eat before your morning workout in two stages :
1) At home, before going out:  Drink a hot or cold beverage, have a sandwich with jam or honey, or cereal or oatmeal. based on water or milk or soy.  Even milk yogurt with fruit can be a good option if you like.
2) While traveling to the start point of exercising – eat fresh fruit,  energy bar, dried fruit or half sandwich with honey or jam (for strenuous muscle building or long training).
 
Splitting eating into two phases can ease and improve digestion, and helps begin your training with more strength but not feeling heavy or bloated in the stomach. The amount eaten at each stage should correspond to the training load, length and types of food that you know that you can digest easily during the activity.
It may be really hard to eat before the morning workout, but it is important to provide some carbohydrate availability.  Try to incorporate fruit juice that will awaken the body. 
 
The important thing is not to start exercising on an empty stomach.

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