early morning pre-workout nutrition

[PsychedelicEagle]

IMO daily macros and nutrient source trump macronutrient timing (focusing on the fundamentals).

Thus, I'd only optimize timing after making sure total daily intake is appropriate.

On 1/26/2026 at 2:57 PM, Judy2 said:

it's advised to consume around 30g of carbs (preferably simple rather than complex) to fuel the workout

I guess it depends on how fueled your glycogen stores (liver + muscles) are: if you had enough carbs after your last workout and your fasting window since your last meal(s) is not extremely long.

Quote

Liver glycogen decreases overnight, but muscle glycogen is largely preserved. Most people do not need to eat before training unless the workout is long, very intense, or performance-focused.

If your workout is low-intensity (Zone 2 cardio, moderate lifting, <60min), you'll be oxidizing mostly fat.

Protein takes longer to digest so I'd push it after the workout. Not sure there are big benefits from taking it before vs just after.

[Judy2]

@PsychedelicEagle ok:)

i think when i want to push till failure, it makes sense for me to have some carbs in my system. on some days when i thought i still had enough in my stores from the night before, i miscalculated and couldn't really perform as well as i had hoped. 

this week i went to the gym at 7am (that's when it opens) and then straight to work and waited 6 hours before my next meal. idk if that's ideal, probably not cause the post-workout meal is more important than pre-workout. but sometimes with things in my schedule, it's hard to time things differently.

Edited March 8 by Judy2

[Carl-Richard]

On 28.1.2026 at 2:36 AM, Natasha Tori Maru said:

I have adhered to a similar method years, it hasn't failed me yet.

Sometimes, prior to a 20k + run, or 50/60km ride, I will eat a huge pile of potatoes the evening before, with my meal. 

If I eat that same volume of carbohydrates the morning of, I am sluggish and there is much less power available to me.

I experience this as the oft spoken of 'bonk', where you just run out of steam.

The overnight digestion saturates my muscle glycogen stores (my theory) better than morning fuelling. I used to take meticulous notes on a little pad regarding meal times, types, feeling during training, times etc and work out from scratch best practice. Now its all stored on the Garmin and phone. Technology is great, when used properly  

10:54

 

[Natasha Tori Maru]

13 minutes ago, Carl-Richard said:

10:54

 

Furious Rich Piana energy.

The mental is most of it, I do agree. 

'Oh my God, I am just WRECKED from sleeping. I need then thousand bananas to recoup' LOL

[Carl-Richard]

3 hours ago, Natasha Tori Maru said:

Furious Rich Piana energy.

The mental is most of it, I do agree. 

'Oh my God, I am just WRECKED from sleeping. I need then thousand bananas to recoup' LOL

Holy BUCKETS!

Edited 1 hour ago by Carl-Richard

[Ramasta9]

I thought he was gonna have a heart attack... that's why i stopped all of those supplements/powders and chemical-shitstorms. Remember to breathe...