If you don’t eat before you train, your performance will suffer at higher intensities and longer durations. When you wake up, your body is in a fasted state. You might have trouble just turning on Sports Center without a cup of coffee, so you can’t expect to perform your best without fueling up and hydrating first.

Fruits

If eating early upsets your stomach, experiment with different foods rather than skipping breakfast entirely. Try food that’s easy to digest like a bowl of cereal, 2 slices of toast with one tablespoon of peanut butter, a 16-ounce sports drink, or a glass of juice. Aim for 30-60 grams of carbohydrates for breakfast with 10-20 g protein and a little healthy fat to balance off your meal.

The body doesn’t care what form the fuel comes in鈥攁 meal, gel, bar, drink. What matters is getting the nutrients necessary to support your training session. Make it a habit and you’ll stay focused and power through your workout, increase strength and power, and burn more calories during your session.

– Amanda Carlson

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Got your ranges? Now let’s consider the type of activity you鈥檙e doing and how hard you鈥檙e training. For shorter, easier workouts, stick towards the lower ends of ranges; work the upper ranges for longer or harder sessions. For example, you might have 30 grams of carbs and 15 grams of protein after a short strength training session, or 60 grams of carbs and 15 grams of protein after a long ride or hike.

Here鈥檚 one of our favorite 4:1 ratio drinks. Shake it up and down it within 30 minutes of your next endurance bout to stimulate muscle growth and help your body recover from the workout.

聽1 packet EAS Myoplex Lite vanilla protein powder
1 banana
1 陆 cups frozen peaches
4 ounces juice

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