Minden reggel edző tudja, hogy rendkívül fontos a tápláló reggeli, mielőtt belevágunk a gyakorlatokba. Nagyon fontos az időzítés és az, hogy mit eszünk ilyenkor. A fő cél az edzések előtt, hogy megfelelő energiát nyerjünk, amellyel végig bírjuk csinálni, de ne túlsúlyként jelentkezzen a bevitt élelmiszer – aki már edzett teli gyomorral, az tudja, mennyire rossz ez.

Nemrég pont ebben a témában posztolt Sam Frohlich, online fitness guru az Instagram-oldalára. A bejegyzésben három remek opciót is ajánl azoknak, akik edzéssel köszöntik a reggelt.

?What to Eat if You Train First Thing in the Morning by @sam_xceedfit ? . . ?️‍♀️For the sake of this post, when referring to training, I’m talking about weight/strength training and not just going for a causal walk (energy demands are lower for that obviously). Also by first thing in the morning I mean ‘normal’ before work hours (5-8am) . . ?In terms of eating before early morning training it’s down to personal preference and how you feel. Getting up 60-90 mins before to eat a proper meal will give you adequate energy for training. However, some people don’t find this is enough time for food to digest and also don’t want to sacrifice sleep to cook at 4.30am! . . ?Option 2 is to have a small, quick digesting snack 20-40 mins beforehand. Said snack usually sits easier in the stomach, whilst still providing decent energy for the upcoming training . . ☕️Option 3 is to eat nothing and just have liquid (water/coffee/protein shake). There’s minimal risk of this not digesting and you can feel comfortable when training. Of course, it often means you won’t have as much energy for training. One way to help this is make sure your dinner the night before is plentiful and contains a decent amount of carbs (30-50g) so at least you have some stored energy for training . . ?️‍♀️For my online coaching clients, we normally trial and error at least two of these options to see what they prefer. Remember, your calories over the whole day is the most important factor, but you also don’t want to be dead only 20 minutes into a weight training session ? . . ❓Questions? Drop ‘em below and feel free to share this post ? . . ?If you’re struggling with figuring on t what to eat for your goals and having a coach to keep you accountable, send me a DM to hear about the systems I use to get my clients lean, toned and in the best shape of their lives ? . . #earlymorningworkout #breakfastidea #quickbreakfast #muscledefinition #buildingmuscle #bodycomposition #musclegains #leaningout #womenthatlift #toneup #dietandexercise #getfitstayfit #toning #eatcleantrainhard #totalbodyworkout #trainingplan #personaltrainers #dubaifitfam #dubaifit #dubaipersonaltrainer #fitnessdubai #fitnessdxb

A post shared by Sam Frohlich (@sam_xceedfit) on Jul 6, 2018 at 9:59am PDT

1.60-90 perccel edzés előtt: egy teljes, kiadós reggeli (tojás, toast, zabkása, stb.)

2.20-40 perccel edzés előtt: gyors snack (protein szelet vagy banán)

3.közvetlenül előtte: folyadék (kávé, víz, protein shake)

Természetesen bele kell kalkulálni az egyéni étvágyat is. Az e legjobb, ha magunknak kitapasztaljuk, melyik változat a legmegfelelőbb számunkra.

via: Popsugar