If you’re unsure whether you should eat or not before your morning ride or work out check out this video right here to answer that question.
Now if you’re certain you should be eating let’s dive into what you should actually eat for maximum performance.
Typically your body uses glucose as its main energy source during exercise. Your body stores glucose in the liver and in the muscles in the form of glycogen
For most people the body can store about 100 G of glycogen in your liver and about 400 to 500 G of glycogen in your muscles.
One gram of glycogen is roughly 4 calories. So your body has the ability to store about 2,000 calories of energy in your liver and in your muscles.
Now if you’ve been eating a healthy balanced diet on the days coming up to this workout, ride, or competition your glycogen stores should be fairly full.
But you do want to top off your glycogen stores to make sure your body has the most amount of energy possible for your
upcoming workout.
Some studies show your body may use as much as 80% of the glycogen storage in your liver during sleep. If you don’t replenish the lost glycogen in the morning you could be shorting your body as much as 400 calories of stored energy.
In the morning when you wake up you want to make sure to replace the lost glycogen in your body by eating complex carbohydrates.
That doesn’t mean just eating carbohydrates, it just means adding some carbohydrates to your breakfast.
If you had proper nutrition in the days prior you should only need about a 300 to 500 calorie meal for breakfast.
Our athletes will typically have one or two eggs, some avocado, a piece of gluten-free toast, A piece of fruit like an apple or a banana and a glass of hydration sauce.
This breakfast is about:
489 Cal
81g carbs
16.1g fat
9.2g proten
Eating this meal or one similar to it 2-3 hours before your ride, competition or workout will replenish your glycogen stores and have your body ready.
You can check out Hydration Sauce by visiting CellSauce.com/hydration
This is what we have our athletes drink in the morning with breakfast and again during the day to help restore lost glycogen, improve performance and speed up recovery.
1 eggs scrambled 91 calories 6g protein 4.8g fat
One banana 105 calories 27g carbs or apple 95 calories 25g of carbs
One slice gluten-free bread 70 calories 16g of carbs
1 serving (1/5 of an avocado) 50 calories, 4.5 grams total fat
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