Thread: Morning Shake

As you all know I am a early morning workouter (5.30am). Given the importance of having carbs and protein beofre workout, does anyone recommend a good all in one shake that would be useful?

Currently drinking a gatorade and then a protein shake and eating an apple on the way. Post workout consists of another protein shake/post workout shake and then off we go.

Interested to hear how the other early morning members do it!

Originally Posted by Daniel

As you all know I am a early morning workouter (5.30am). Given the importance of having carbs and protein beofre workout, does anyone recommend a good all in one shake that would be useful?

Currently drinking a gatorade and then a protein shake and eating an apple on the way. Post workout consists of another protein shake/post workout shake and then off we go.

Interested to hear how the other early morning members do it!

I train when you do and i have NOTHING!!!!! every1 here disagree's with me but the most i will have is a pre-work out creatine/N.O. drink and thats it. As soon as im back from the gym its about 30g of whey and 70g of oats. mixed in a shake and drank.

I will add that i still grow (even while natural) and have no problem doing this. I get hungry of course but i settle it with water until i get home to have my shake and oats.

Pre workout nutrition is essential (unless of course you're Thrasha... ).

I would do as Thrasha suggested post workout but have the protein powder and oats before you train. Just throw it all together in a blender and drink.

Originally Posted by RF1964

Pre workout nutrition is essential (unless of course you're Thrasha... ).

I would do as Thrasha suggested post workout but have the protein powder and oats before you train. Just throw it all together in a blender and drink.

Can any1 tell me why it is a MUST to have food before? The body does have energy stores doesnt it? Will i really be burning all this muscle that it will be impossible to build muscle? expecting some1 to get up at 3-3.30am to eat for the gym at 5.30 is crazy!

If it really is a must to eat before training then id suggest some glucose and a good whey shake 30min before. But then you couldnt have a N.O/creatine drink. Post workout food is very important too so i figure i make it up then.

At very minimum i'd be having an apple and a small amount of whey powder (like half a scoop)... This is of course if you can't stomach a proper breakky first, or just don't have the time...

The apple's high concentration of fructose will replenish liver glycogen stores so glycogen is not stolen away from your muscles (your body will always protect its vital organs first at the sacrifice of muscle if need be)... The other sucrose and starches in the apple will help to fuel your workout...
The whey powder, well we all know what that's for... Nuff said...

You've just been fasting for 7+ (hopefully) hours, your body is in a semi-depleted state and really shouldn't have the stress of training placed on it without some sort of fuel...

Thrasha's post-workout is perfect, oats and whey, breakfast of champions! If you like your creatine or glutamine i'd be having it in this shake/bowl/whatever you eat it out of too...

Before training id have a cup of oats and 2 scoops of whey.. soy milk..

Before legs i do half a cup.. My stomach don't like the full cup sitting in there on the leg press lol

I eat this bout 30 minutes before the gym in the morning..

Also same thing when i go swimming before work @ 5am..

No food in the morning feels shit

Oats before training is a little pointless no? Oats are a slow release carb so something like an apple like scottie suggested would be a better choice no? as the energy will be ready for the taking.

Scottie, As im trying to lose some BF too do you think that it would be ok to leave the apple out before training? i mean glycogen can be replaced after training cant it? I did once try a small amount of protein before training but the PWO shake would give me the runs lol. Im thinking i might just add a BCAA sup before training instead of protein and maybe an apple. I need further convincing lol

Originally Posted by Thrasha

Scottie, As im trying to lose some BF too do you think that it would be ok to leave the apple out before training? i mean glycogen can be replaced after training cant it? I did once try a small amount of protein before training but the PWO shake would give me the runs lol. Im thinking i might just add a BCAA sup before training instead of protein and maybe an apple. I need further convincing lol

Mate, I would 100% leave the apple in...
Yes glycogen will be replaced after the workout, muscle glycogen that is, but because you've just been in a fasted state for several hours you major organs will be essentially craving fuel to function... If you don't give them any in the form of food, they will steal it from you hard earned muscles (as this is most easily broken down form of 'short term' fuel)... This can effect your strength and workout intensity, but can also place a lager strain on your CNS and allow a higher cortisol response than normal...
Fructose is the sugar that is most easily converted and used to replenish liver glycogen, which will be low after being in that fasted state, thats why the apple is important...

Apples are a relatively low GI fruit so eating one wont have a profound effect on insulin levels for you to be worried about it affecting any fat loss... In fact, having your insulin spike around your workout times isn't a bad thing in terms of avoiding muscle wastage as insulin combats cortisol...

Basically, what i'm getting at is that the benefits of 1 apple (which is what, about 100calories if that) in terms of putting your body in a far better training state definitely outweigh any possible negatives (I honestly can't see any though)...

Originally Posted by Scottie85

Mate, I would 100% leave the apple in...
Yes glycogen will be replaced after the workout, muscle glycogen that is, but because you've just been in a fasted state for several hours you major organs will be essentially craving fuel to function... If you don't give them any in the form of food, they will steal it from you hard earned muscles (as this is most easily broken down form of 'short term' fuel)... This can effect your strength and workout intensity, but can also place a lager strain on your CNS and allow a higher cortisol response than normal...
Fructose is the sugar that is most easily converted and used to replenish liver glycogen, which will be low after being in that fasted state, thats why the apple is important...

Apples are a relatively low GI fruit so eating one wont have a profound effect on insulin levels for you to be worried about it affecting any fat loss... In fact, having your insulin spike around your workout times isn't a bad thing in terms of avoiding muscle wastage as insulin combats cortisol...

Basically, what i'm getting at is that the benefits of 1 apple (which is what, about 100calories if that) in terms of putting your body in a far better training state definitely outweigh any possible negatives (I honestly can't see any though)...

point taken. ill give it a go. Are grapes just as good? i love grapes haha

Originally Posted by Thrasha

point taken. ill give it a go. Are grapes just as good? i love grapes haha

Grapes are definitely just as good... A little higher in other sugars too, but not so much that you'd need to worry about it...

Originally Posted by Thrasha

Oats before training is a little pointless no? Oats are a slow release carb so something like an apple like scottie suggested would be a better choice no? as the energy will be ready for the taking.

Scottie, As im trying to lose some BF too do you think that it would be ok to leave the apple out before training? i mean glycogen can be replaced after training cant it? I did once try a small amount of protein before training but the PWO shake would give me the runs lol. Im thinking i might just add a BCAA sup before training instead of protein and maybe an apple. I need further convincing lol

Oats go hand in hand with my whey in the morning..

I always like the start of oats.. its no quick carbs.. but i work a physical job after it so it still serves a useful purpose

I find that Oats is great post workout with protein powder. Currently whey shake, superpump pre workout with apple. Post workout is post workout drink with another whey. One hour later is a bowel of oats with protein powder. 3 whole eggs another 2 hours later before lunch!

Originally Posted by Daniel

I find that Oats is great post workout with protein powder. Currently whey shake, superpump pre workout with apple. Post workout is post workout drink with another whey. One hour later is a bowel of oats with protein powder. 3 whole eggs another 2 hours later before lunch!

so thats 3 shakes before lunch time? Ill only have 3 shakes max in the whole day...

Originally Posted by Thrasha

so thats 3 shakes before lunch time? Ill only have 3 shakes max in the whole day...

I'm the same, three shakes is my max. One after my workout, then one before bed and the last one about 4.30am if I wake up needing to use the bathroom. How many shakes do you drink Daniel??

Originally Posted by RF1964

I'm the same, three shakes is my max. One after my workout, then one before bed and the last one about 4.30am if I wake up needing to use the bathroom. How many shakes do you drink Daniel??

Workout days will be one pre workout, one post and one at night.

Non workout days one in the morning, and one at night.

hmmm, are people here on a diet?

id definately eat the food from night before or make it for the morning
if i had to at all costs make a shake
i would use PLEXUS"s mega shake idea

something like

Berries / banana
Yoghurt
2-3 scoops whey
low fat milk/ skim
low fat ice cream
oats
almonds,
flax seed oil
peanut butter
blend it all n drink it... off you go !


mmmmmmmmmmmmmmmmm this is the bomb
i think i added sum stuff that i put in mine that plexus doesnt but... bastard where is that ****

haha i use a shake and oats if im short on time. or i do the left overs and a shake. Lots of maoris at the missus place so there is never left overs there. my house there is always too much food. guess my brothers arent as much a pig as the missus brothers haha

3 a day is too many. 1 per day is all you need, post workout.

Originally Posted by Shrek

3 a day is too many. 1 per day is all you need, post workout.

3 a day of plain WPC in water, sure, too many...
BUT, if you're adding fruits, nuts, eggs, oats, etc. into them, then no, have as many as you want IMO...

Say you have 6 meals a day, 3 of them can quite easily be shakes with many additives as long as your other 3 meals are solid protein sources (red meat, chicken, fish) accompanied in at least 1, but preferably 2, of them by vegetables...

Originally Posted by Scottie85

3 a day of plain WPC in water, sure, too many...
BUT, if you're adding fruits, nuts, eggs, oats, etc. into them, then no, have as many as you want IMO...

Say you have 6 meals a day, 3 of them can quite easily be shakes with many additives as long as your other 3 meals are solid protein sources (red meat, chicken, fish) accompanied in at least 1, but preferably 2, of them by vegetables...

agreed.

my mid arvo shake is a tie me over meal till dinner. i usually add some strawberries or some rockmellon. then a shake with some glutamine before bed!