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Fuelling early morning training

Why eat early?

Eating early in the morning is great because it allows your body to get fuelled up for any activities thereafter. While it doesn't have much of an effect on body composition, it can contribute to how you feel in terms of motivation and energy capacity. As far as what to eat, quick digesting carbs (like a banana) and some protein are your best bets when fuelling up in the morning before a workout.

Timing of eating before you train

When you choose to eat food, it's best to do it a couple hours before (this of course will depend on what time you wake up before hitting the gym / pavement!). This allows the glycogen stores to replenish inside of your body, and it also ensures that the food is properly digested so you don't feel uncomfortable or sick when exercising.  It also is important to determine what sort of activity you plan on doing.

Types of food to eat before training

If it's going to be short and high intensity cardiovascular exercise, then you definitely need to ensure you're getting adequate carbohydrates. Failure to do so can lead to a whole host of other problems like light headedness and low energy, so it's best to pre-emptively deal with them to ensure they don't lead to future problems.  By eating a small, well-rounded breakfast, you will get a quick and long-lasting energy boost.  Try something on the light side, like a banana or a slice of toasted bread with a little peanut butter on top.  Test a few things and see what works for you.

Is it better to fast if training for weight management / fat loss?

Regardless of the situation, unless you're a very trained athlete, it's almost never a good idea to fast. Fasting is bad for a lot of reasons, but most prominently, it's bad because it can cause a lot of thyroid damage. If you fail to consume enough energy to fuel your body, this will result in your body shutting down the digestion and metabolism of food for energy, and when it occurs, a lot more compounding issues can some up. Overall, you simply don't want to let this affect how you feel in terms of getting the job done for training purposes. Yes, when you're more advanced as a fitness enthusiast, intermittent fasting can have benefits for insulin sensitivity and losing weight, but otherwise, do not experiment or manipulate your body using these methods.

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