Early morning workout fuel & Healthy Cookie Recipe
I used to be one of those people who had to eat immediately upon waking and could barely workout without my normal breakfast but a couple years ago I started getting up and on the bike trainer at home for 30-60 minutes at 430am and it went okay, easy but it woke me up. Running was a different story, I rarely ran in the morning because somehow the treadmill nearly kills me before 7am more than usual and getting outside before 5am is short lived around here. When I did run I made it about 30 minutes and was without energy and starving. Last Spring I started the regular morning spin, then boot camp and some running and it has gotten easier but I always wonder if I could have a better, stronger workout with some fuel.
I first want to note I am not talking about long workouts here which is is much different issue. Instead these are the early morning crawl out of bed and go workouts of maybe 60-90 minutes at most.
Sometimes I find myself grabbing a small handful of GF pretzels or granola on my way out the door or at most a small breakfast cookie if I have one but nothing more. Barely enough to do more than calm the acid in my stomach. I decided to research this topic and surprise there is a lack of evidence to support either fasting morning workouts or fueling and what that fuel should be. I did find the following recommendations:
-Eat your regular morning meal of ~400 calories with a combination of protein and carbs. (This is my long run plan, but I am not waking up at 4am for a 5:30 spin class!)
-Eat a small
snack: banana, protein shake, glass of milk, handful of nuts. (My common practice)
-Grab water for the workout and go, no eating before hand just refuel afterwards. (Or sometimes this)
So what is the answer? Once again another fitness decision one needs to experiment with. Then trying to find that happy balance between enough to fuel but not too much to cause sloshing in the belly or feeling too full.
Do you eat before an early morning workout? Does it matter cardio vs strength? Do you feel sluggish if you don't eat?
Since I mentioned my breakfast cookies I figured I could share the latest recipe O and I made last week, this is my 3 year old’s idea of a cookie! Also the perfect sweet snack for those taking on the sugar free challenge next week J
Oatmeal Raisin Cookies
2 bananas mashed
1/4 cup unsweetened applesauce
1/2 cup Nut Butter
1 tsp vanilla
1 1/2 cup Oats
1/2 cup buckwheat or WW flour if not gluten free
1 tsp Cinnamon
1 tsp baking powder
1/4 cup shredded coconut
1/2 cup raisins
Mix wet ingredients together, then add dry. Drop by spoonfulls on baking sheet lined with parchment paper. Bake 350 for 10-12 minutes Makes 2 dozen small cookies