What's your favorite pre-gym snack

Breakfast before training - that's it

Breakfast before training? Especially when you train in the morning, it often no longer fits into the schedule. We'll tell you why you should have breakfast anyway. And what's right now.

Monday morning 6:00 a.m. While the city is still asleep, prepare for your workout. It begins in one hour. Unless you wake up at 4 to eat, a big breakfast before your workout is usually not on the agenda. Nevertheless: What you eat now decides whether you are having a good workout or feeling limp and burned out.

Breakfast before or after training?

Basically, you should always eat something after training. When it comes to pre-workout breakfast, there is unfortunately no single golden rule that always works. As different as life, training, goals and habits are, so are our bodies. That's why there is no pre-workout breakfast that's right for everyone. A few Basic rules there are nevertheless.

The most important one is: Eating a little something before training always makes sense. proteinShakes and fruit,Paleo bars, Nuts & berries or - if you really want to switch to power mode - ours Energy aminos as a supplement to a small snack.

For the perfect breakfast before training, we have one Breakfast package put together that has something to offer for training days and rest days. Convince yourself.

More information about the breakfast package

Benefits of having breakfast before a workout

1. Breakfast before training provides energy

Overnight, your body recovers from the day and previous workouts. To do this, the carbohydrate stores are emptied and protein synthesis runs at full speed. This means, In the morning, the energy that is available for training is scarce. With breakfast you replenish your memory and provide more energy during training. This has a positive effect on your strength and coordination performance. For example, the ideal carb snack is one Paleo bar.

2. Breakfast before exercise protects the muscles

In order to perform well in sports, your body uses various sources of energy. Energy source no. 1 is always carbohydrates or the glycogen that the body stores in the muscle cells from the carbohydrates in your meals. But fat and protein are also used as energy sources. Stand not enough carbohydrates available, it can happen to your body Breaks down musclesto gain energy with the help of their protein. Pre-workout amino acids can counteract this process.

Especially when you have little time to have breakfast in the morning, but you still have yours Amino acid intake in the morning before training want to support, essential amino acids, for example in the form of capsules, make sense. Our BCAAs are 100% vegan and made in Germany.

Learn more about BCAA capsules

3. Breakfast before training supports muscle building

Especially when you're training to Build muscle, makes a Breakfast before training Sense. During a workout with heavy weights, the muscles are put into a catabolic - that is, muscle-breaking - state. Amino acids are the basic building blocks of proteins and therefore your muscles. Do you ensure a sensible intake of amino acids before training - above all BCAAs- you lay the perfect foundation for muscle building. In addition, will after every meal the anabolic - thus supporting muscle building - Hormone insulin poured out.

Cons of pre-workout breakfast

The only real downside to pre-workout breakfast is that difficult timing. In order not to stand in the gym on a full stomach, a a couple of hours between breakfast and training. A full stomach during exercise can cause side stitches and drain your energy. Because: The strength that your body needs to digest is missing in a workout. An uncomfortable feeling of heaviness comes on top.

The ideal time for a pre-workout meal is different for each of us. As a guide, you can contact 3 hours before training orientate. This can often not be done in the morning unless you want to get up at 4 a.m. So having a proper breakfast before training requires at least meal prep and reasonable planning. Or you can use smart snacks. That’s, if you train early, sure’s that best variant. It's best to eat something that contains carbohydrates the evening before.

Discover fitness snacks

What is a good breakfast before training?

It is essential before training drinking enough. Half a liter of water immediately after getting up and a few extra sips just before training are ideal. The portion size is also decisive. 3 - 4 hours before the workout, you can still have an extensive breakfast. The shorter the time, the smaller your snack should be. There should be at least 20-30 minutes between training and the last snack.

Which breakfast is best before training depends on how much time there is between workout and eating. Are always ideal low-fat meals with 10-20 g protein.

The main difference lies in the type of carbohydrates. If there are 2-3 hours between breakfast and training, you should get up long chain carbohydratee put. They supply your body with energy evenly over a longer period of time. You can find long-chain carbohydrates in wholemeal bread or ours, for example Protein granola or Protein porridge.

Find your fitness breakfast

If the time until breakfast is shorter, they are particularly suitable short chain carbohydrates. They provide your body with usable energy quickly. You can find them in, for example Fruit and dried fruit. If you know you have a sensitive stomach and find it difficult to eat anything at all before training, try our morning workout shake:

Protein energy kick

You need

That's how it's done

  • Put all ingredients in a blender and mix until creamy.

Tip: If you like it cold, add a handful of ice cubes to the blender.

You should also know that

After training is before training. What you eat in the evening also has an impact on how your workout goes the next morning. It's not for nothing that runners have the “Pasta Party”, which is traditionally celebrated on the eve of a marathon. The motto: pasta, pasta, pasta. The idea: Eat so many carbohydrates in the evening that the carbohydrate stores are still full in the morning.

Are you in the muscle building phase anyway? Super. Then try out whether carbohydrates make you fit for your morning workout in the evening. However, if you're working to make the love handles go away, a protein shake makes more sense.

Conclusion

• Breakfast before training supports your performance.
• Eat low-fat, high-protein, and rely on carbohydrates.
• Which breakfast is suitable before training is individual.

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