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Morning training sessions

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  • September 7, 2016 at 1:22 am #26234
    nebbercracker

    So I’m thinking about starting a few morning turbo sessions a week and was looking for advice from people who already do this to get fitter and stronger, these sessions will be short and intense intervals with a steady warm up.

    My main areas of concern are…

    should I have breakfast before or after the session?

    do you who do morning sessions feel tired for the rest if the day?

    whats a good breakfast to fill you up?(I’m 17 years old, have I high metabolism and always hungry)

    Also would protein shakes be a good idea?

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  • September 7, 2016 at 8:06 pm #877635
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    Simon E

    I’d not eat anything until

    I’d not eat anything until after the session. Have a large glass of water before you start. In the colder months I drink warm/hot water when I get up; it may be placebo but I feel better for it. Only have coffee if you like the stuff.

    Eat real food. Unless it’s a really hard session protein powder won’t help. Lots of people overestimate the amount of protein they need anyway. A good post-exercise breakfast has some protein & nutrients (scrambled eggs or beans on toast, porridge with nut butter and a banana). Avoid sugary, processed food such as cereals, they’ll have you craving more within an hour or so.

    Don’t go overboard. Do it once or twice a week to begin with and make sure you rest/recover adequately in between sessions.

    Sleep is so often ignored yet is one of the biggest factors, both in getting going in the morning and recovery (more tips here). Quality is as important as quantity. Get into the habit of eating early and going to bed early when possible. Turn off your mobile/computer/TV early and read a book or get your turbo ready, prepare your food and clothing for the morning.

    September 7, 2016 at 5:12 pm #877633
    0
    CXR94Di2

    Get up one hour before
    Get up one hour before training, bowl of porridge, cup of black coffee. Hit the session, have protein drink afterwards.

    September 7, 2016 at 4:09 pm #877631
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    nebbercracker

    great advice ! thanks

    great advice ! thanks

    September 7, 2016 at 2:47 pm #877629
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    Jimmy Ray Will

    My advice would be to get up

    My advice would be to get up earlier than you’d probably like to, before stepping on the bike. 

    Well I say that without knowing what time you are planning to do your sessions.

    Personally, I struggle to work before a certain time… about 7.00am is my cut off. If I want to train early, I have to get up a good hour before that to warm the body up / rehydrate a bit. 

    You may not suffer the same challenge.

    In answer to your specific questions;

     – I’d always say yes, breakfast before hand; if you plan to go hard, you will need to kick start the system with food before being able to go full gas. However, I’d not have a massive breakfast if this is an early morning session 

     – No. I’d say not. You will naturally feel the session, but it shouldn’t wipe out your whole day.

     –  A good breakfast…plenty of protein, eggs, maybe some fish etc. How about scrambled egg on toast with salmon and tomatoes. Before a session however, I’d go for a moderate bowl of cereal. 

     – depends on the overall quality of your diet. Personally speaking, I see protein shakes as a good way to ensure adequate protein intake, should you be restricting calories. At your age, I would not advise focusing on weight, unless a particular problem for you. Instead focus on building power. Its a lot easier to build power and then strip fat, rather than lose fat and build power. So, if your diet is good, then the protein shakes are unnecessary. I’d always go for real food over processed nutritional goods. 

      

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