Morning Training

[Hamz]

Hi all,
I've just started to train first thing in the mornings twice a week. I have to say that it feels good, you really wake up and all the muscles are fired up.
I tend to work on plyometrics with a trainer and i've got into the habit to keep my evening session in addition.
The thing is that i feel quite weak during the day, im not sure why?

I eat a healthy brreakfast before the morning session, straight after i have an apple and then until noon i will have protoplex and 1.5ltrs of water.
Could it be that i'm not eating right, thus the weak/tiredness feeling?

[MikeSteven]

Originally Posted by Hamz

Hi all,
I've just started to train first thing in the mornings twice a week. I have to say that it feels good, you really wake up and all the muscles are fired up.
I tend to work on plyometrics with a trainer and i've got into the habit to keep my evening session in addition.
The thing is that i feel quite weak during the day, im not sure why?

I eat a healthy brreakfast before the morning session,


straight after i have an apple and then until noon i will have protoplex and 1.5ltrs of water.
Could it be that i'm not eating right, thus the weak/tiredness feeling?

1. What do you eat for breakfast? Your breakfast might not be healthy or enough.

2. How long do you workout? If you train too much then you will feel tired all day. I felt that way too, but I've cut down on the workout time in the morning and I feel great the rest of the day.

3. An apple after working out is not nearly enough. Your body needs to replenish the nutrients you used up.

How much time is there between the apple and noon? You shouldn't wait more than 1 hr - 1.5 hrs after working out before eating a meal.

Mike

[Mark350]

When you work out in the morning it fires up your metabolism for the day. Maybe you need to eat more those days. And yeah, definatley more than an apple after your excercise.

[physelite]

Originally Posted by Hamz

Hi all,
I've just started to train first thing in the mornings twice a week. I have to say that it feels good, you really wake up and all the muscles are fired up.
I tend to work on plyometrics with a trainer and i've got into the habit to keep my evening session in addition.
The thing is that i feel quite weak during the day, im not sure why?

I eat a healthy brreakfast before the morning session, straight after i have an apple and then until noon i will have protoplex and 1.5ltrs of water.
Could it be that i'm not eating right, thus the weak/tiredness feeling?

A couple of reasons for your fatigue.
-Lack of post-workout nutrition, you should drink a carb/protein shake immediately following your workout. This meal should also be very low in fat. Make the meal a liquid one since you want it to be quickly absorbed.

-Taking to long between meals. Make sure you eat every 3 hours at the most between meals.

-Make sure you are eating enough protein, ~.8 grams/pound of bodyweight and enough total calories ~15 * your bodyweight in pounds.

[Hamz]

Originally Posted by MikeSteven

1. What do you eat for breakfast? Your breakfast might not be healthy or enough.

2. How long do you workout? If you train too much then you will feel tired all day. I felt that way too, but I've cut down on the workout time in the morning and I feel great the rest of the day.

3. An apple after working out is not nearly enough. Your body needs to replenish the nutrients you used up.

How much time is there between the apple and noon? You shouldn't wait more than 1 hr - 1.5 hrs after working out before eating a meal.

Mike

1. I have 1 egg, 1 toast (no butter), 50g of chicken/turkey, glass of orange juice and maybe some cornflakes with semi skimmed milk. This is eaten before the workout.

2. I workout for 60mins

3. I eat the apple straight after getting out the shower. Followed by a protein shake 30mins later.

There is approx 2.5hrs from eating the apple till lunch.

[Hamz]

Originally Posted by physelite

A couple of reasons for your fatigue.
-Lack of post-workout nutrition, you should drink a carb/protein shake immediately following your workout. This meal should also be very low in fat. Make the meal a liquid one since you want it to be quickly absorbed.

-Taking to long between meals. Make sure you eat every 3 hours at the most between meals.

-Make sure you are eating enough protein, ~.8 grams/pound of bodyweight and enough total calories ~15 * your bodyweight in pounds.

- I haven't tried any liquid meals, do you recommend any?

- I will be more observant on timing between meals.

- i weight approx 158lbs that means i need to consume about 1264g of protein is that correct?

[physelite]

Originally Posted by Hamz

- I haven't tried any liquid meals, do you recommend any?

- I will be more observant on timing between meals.

- i weight approx 158lbs that means i need to consume about 1264g of protein is that correct?

A few protein/carb powders formulated for pre/post-workout are Biotest Surge, Endurox R4, and Cytosports Pre Formance.

If you weight 158 lbs. and are lifting weights and doing aerobics your protein requirements are ~127 grams/day.

[Hamz]

Since your advice on eating more, i've made a concious effort to eat.
Im feeling much better!!!
Thank you

[teenpumper]

Remember to adeuquetly stretch. Remeber your muscles are not used to doing anything after the long sleep. Do this or injury is more likely to happen.

[Hamz]

Thanks teenpumper.. i've become more aware about stretching, esp first thing.
I allow 5mins cycle and 10mins stretching..

[teenpumper]

The morning is the best time to lift. Once you get used to it you realize you have the most energy. Just make sure you don't deprive your body of necessary nutrients.