Fuel Before Workouts
I always work out very early in the morning. And since I’ve never wanted to get up an extra hour before I work out, which is already early, I’ve typically worked out on an empty stomach. There are some that recommend doing this to force your body to burn up fat for energy since you are in a “fasting” state already. There are others who say that you need some energy for your body to perform well during the workouts and have the necessary fuel to build muscle.
Well, out of necessity, I always worked out on an empty stomach, and my body fat loss definitely happened quickly during round 1. So I have no complaints there. But as I’ve studied more about nutrition and timing of meals — and as my goals have changed toward building more lean muscle and maximizing the strength gains from my workouts — I’m liking the idea of getting some fuel on board before starting a workout.
Since this “little” coaching job (along with emails, this website, etc.) has forced me to start getting up earlier and earlier in the morning to fit it all in, I now HAVE the time to eat something 1 hour prior to my workout, so that’s what I’ve been doing (off and on). When I first wake up (4:30), I have a scoop of whey protein powder mixed in water. That loads me with protein, lots of BCAA’s, and glutamine. All great stuff for muscle building. Then, during the workout, I have been adding some amino acids to my water bottle so that I keep a steady flow of muscle-building proteins in my system the entire time I’m working out. This “intra-workout” supplement (“intra-workout” means something you take during your workout) I’m using is called Purple Wraath. A scoop mixed in water is 30 calories, and it’s basically just micronized protein and amino acids for fast absorption.
So now, rather than working out on an empty stomach, I’m fueled on the essential building blocks of muscle tissue while working out. It costs me 150 calories, so I factor that into my daily totals.
I still don’t take any carbs (as a pre-workout boost of energy). So I feel like I’m giving my muscles what they need to maximize their potential and to keep my body from breaking down muscle tissue during the workout. But I’m also limiting the calories and carbs so that I can burn fat during the workout.
I used this strategy for about 3 months during my mass building round with great results. I have also gone back and forth with doing my workouts on an empty stomach during periods of maintenance, and I find that effective as well.
So I just wanted to make you guys aware of this as an option, if you are a morning workout person who has time to get some essential proteins and aminos in your system before working out. If you don’t have time to get protein in your system before working out, consider ordering some Purple Wraath (I got mine from Bodybuilding.com) so that you can sip it during your workouts. It gets great reviews from those who have used it, and a $30 tub will last you about 2 months.
So, in conclusion, this is my exact schedule when using whey before my workout (and yours may vary if you work out at different times of day):
4:30 – Whey protein
5:10 – Pre-workout supp (E&E)
5:30 – Start Workout, sip IntrAbolic throughout workout
6:30-6:45 – Finish workout, immediately Results/Recovery formula
7:15 – Shakeology mixed with whey and PB2, Breakfast
*note – I like to give the R/R about 30 minutes to “work” by itself before I add more nutrition into my body, because it is designed to refuel my body in the exact proportions that it comes in. That’s why I wait to do the Shake and breakfast.
If you workout later in the day, you won’t have to go to as much effort to make sure your body is fueled before the workout (your normal meals will take care of that), but you should still time your pre-workout and your recovery drink just like I am, and then wait about 30 minutes to take in anything else after your recovery drink.
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Hey coach, can I build a lot of muscle mass while working out in the morning or is this mainly for burning fat? I was planning on taking whey protein before workout, and SciVation Xtend during my workout.
Yes Robert, morning workouts are the best for all reasons (including building muscle mass). Go for it!
Okay thanks! One more question, after my workout, say I take in r and r formula. Should I mix my protein powder and creatine with that? Because it doesn’t have nearly enough of either. And I hear you should take ceatine immediately after a workout. Any tips?
Hey Robert, yes you should mix your creatine with the recovery drink. That’s the best time to take it. But don’t mix protein with it. That will slow it’s absorption which goes against the purpose of taking it. Instead, take some extra protein about 45 min later, after the recovery drink has had it’s chance to do it’s thing.
hey coach, I workout on an empty stomach in the mornings as well and after my r/r I like to eat a solid breakfast some of the egg scrambles that are in the nutrition guide, should I also take a protein shake?
Hey Brandon, it depends on your calorie goals for the day, how that breaks down for each meal, and where you are at for meal 1 after the R/R and the egg whites. You may need a bit more food in your system at meal 1 than that.
Hey Leo, just browsing the boards and thought I toss in my two cents lol. I’ve always done morning workouts, before eating. I’d suggest trying beachbody’s E&E. This stuff is awesome, especially if you’re having trouble “bringin’ it.” What I found is that, while I “brought it” to the workouts, this stuff brought me to a new level of, like the name suggests, “energy and endurance.” It’s a great price for a great product, and it definitely purges the grogginess of an early morning workout, as well as affords you that extra boost that you need. You will certainly earn that recovery drink with this stuff lol. That’s just my experience after using for about a month now ;). Sorry for the long post haha, but I do feel ya on the doubles wearing you down.
Hey coach, would it be better for me to take shakeology before my workout or whey? I wake up at 5 every morning before school and workout at 6. Just wondering if shakeology would be better to take then, i currently take whey right away and then E&E at 5:40. Thanks
Hey Anthony, I’d advise you to stick with what you are doing (whey before the workout) and use Shakeology at breakfast.
Is it ok to have a p90x protein bar like 1-2 hours prior to a workout in the morning, or will the 30 carbs in the bar prevent fat loss?
Yes Michael, that’s totally fine. Your body will completely use those carbs during the workout.
Ok, im about to be done with my 2nd jar of E and E. Do you think I should try 1 MR since you said thats the most potent pre workout?
If i do, would i need to cycle 1 MR? If so, could i use E and E the month that I Cycle 1 MR?
Sure you can try 1MR. It’s totally up to you Michael. If you do 1MR, then yes you need to cycle it (which you know). And yes, you can use a non-creatine PWO like the E&E during your off-cycle.
does 1MR contain that 1-3 D component? I heard its bad for you.
Hey Michael, the original formulation had 1,3 Dimeth but the new formulation does not. Double check the label of the one you buy, but you’ll probably see that it does not contain it unless you find an old batch.
lol.. So i started taking 1 mr, and it does very little for me. I dont feel anything at all, ive read reviews about it how it makes people sick in stomach or gives them lots of energy, or makes them crash afterward. But for me, i dont feel anything at all. Feels like i didnt use anything. I get more energy from the E and E than from 1 mr.. kinda wierd, but i guess i will have to finish it since i spent 40 bucks for it!! :(
Coach,
Right now my pre workout looks like this, about 30-45 minutes before I workout I take a scoop of Jack3d, along with 1/4 tsp of EFX Kre-alkalyn. I put those in a 12 oz gatorade as I was told it’s good to use a sugary drink for pre workout drinks.. I’m going to start doing the purple wrath, but what do you think of my pre workout as is ?
I don’t agree with the gatorade / sugary drink theory. The only time you should take in any added sugars is immediately post workout in a good recovery drink / shake (not gatorade). The Jack3d and kre alk is fine though.
Good to know, thanks coach..
Hey coach! Should I be taking r/r formula after my insanity workouts if I’m doing the p90x/insanity hybrid? I’m trying to save money so I’ve been taking my whey and a banana after the insanity workouts. Is that ok or should I just take my r/r? God bless!
Hey Lionel, after the Insanity workouts is DEFINITELY the time to take R/R. You need it after any strenuous workout that depletes your glycogen stores, and Insanity is probably MORE important for the R/R than the lift days.
If you are choosing, I’d say to do the R/R after the Insanity workouts and the banana / whey after the lift workouts.
Thanks coach! BTW I wanted to let you know you have been my motivation for the past 2 months to BRING IT hard during my first round of insanity and cuz of u I’m down 30 lbs! Big thanks!
Thx Lionel! Keep crushing it!!
coach,
if trying to build lean muscle.
Can just having a recovery drink and then shakeology good enough, this woulld be after doing p90x. SHould I add i scoop of whey protein when drinking shakeology, btw the I know this is not you favorite, I drink shakeology with milk.
should I get rid of milk and use water instead?
Yes Nick, you can do that. I do the same thing myself (R/R immediately after my workout, and then Shakeology at breakfast). I prefer to mix my Shakeology with whey, water, and pb2 (or you could use natural peanut butter). But that’s just my preference.
hey wayne , could i do a scoop of whey before my workouts on liftdays, and workout on a empty stomach on cardio days to help burn more fat?
Absolutely Chris. You can do that.