Reminder...

Did you work out this morning? Did you refuel? If not, you are probably in a catabolic state...not good at all when trying to either lose weight or maintain lean muscle tissue.

If you last meal was the night before and you participate in an early morning workout without consuming some form of energy prior to that workout, your body is already in starvation mode and therefore in the  beginning stages of catabolizing lean muscle tissue. You need some form of carbohydrate to allow glucose to push amino acids & insulin into cells & muscles for both energy and to mobilize fat. Since carbs move through the body fairly quickly compared to fat & protein, they are your best source of immediate fuel.

Your choice of an early morning pre workout source of energy can be a liquid or solid. Some can only handle something like an energy drink and some can handle solids such as an apple, half banana, or 1/4 of a Powerbar. Whatever works for you, plan it out and have it ready to consume on your way to your workout.

Equally important is consuming calories that help to rebuild and refuel the muscles so that glycogen is put back into the cells allowing you to be ready for your next intense workout...24 -48 hours later.

Eat breakfast!!

• Instant Oatmeal topped with low-fat milk, 1/4 cup dried fruit and 2 tbsp chopped almonds
• Plain low-fat  yogurt topped with blueberries & molasses or honey.
• Easy to make Trail Mix: Low-fat granola, dried cranberries & dried blueberries, sunflower seeds or pumpkin seeds.
• 1 Hard boiled egg, 1 100KCal Whole Wheat Toast topped w/ Spray butter
• Red Apple topped w/ Nutella or Peanut Butter
• 1/2 cup cottage cheese mixed w/ 1/4 chopped Pineapple (canned, in water)

The main point is to always have a plan. Don't allow your body to go hungry. It doesn't take long to go into starvation mode and when it does, you lower both your Resting Metabolic Rate and your Excess Post-Exercise Consumption or afterburn.

Feed the body for both health & energy and stay moving!!!