Should I exercise before or after my breakfast? I REALLY want to work out in the morning?

Question

Here's the thing. I am 5'9" and 115 lbs. I am perfectly satisfied with my weight and I don't want to lose it, I just want to gain muscles!

I used to workout before, but I understand know why I have not made a significant progress. It is because I ate SUCH small portions and only 2 times a day. It's not that I was trying to starve myself, it is that I don't really enjoy eating and that was enough for me.
But now I realize that I didn't took enough colories to cover the tiredness of working out, and not to mention that there were no "extra calories" that would make me help GET THE MUSCLES. So I was basically going a step backwards each day.

It is important to mention that I am a vegetarian, but I have FINALLY found recepies that I like that have high-levels of protein! I am starting on Saturday with the working out! (Wish me luck! 🍀 😊)

The thing is, let's just say that i don't really enjoy working out and that the only way i am gonna do it is in the morning, so that i wouldn't have to think about it during the day.

Should I eat my breakfast first and then workout (also, how much would I have to wait for that) or should I workout and than eat? 

Thank you!

Under_The_Sun · Accepted Answer

Great question. This is a matter of discussion between scientists.

Traditionally, working out in a fasted state is considered a sin. However, as exercise science developed we could see things are not exactly like that. There are a lot of things to be considered. For example, to eat breakfast right before working out will NOT provide you the energy it was suppose to. In order to get energy for your workout you would need to have a meal at least 3 hours prior, for the energy would need that time to reach your blood.

On the other hand, numerous studies have shown the benefits of intermittent fasting, in which you go working out in a fasted state. Obvisously that would be insert in a whole context, in which you would be fed with a large amount of carbs a few hours before going to sleep in the previous day (taking down the idea that carbs at night are necessarily bad). That approach would guarantee you the energy you need to workout in the morning, combined to the metabolic opportunities provided by the fast. This protocol, although growing in popularity and respectability among dieticians, is not unanimous. and it's effects seem more beneficial to those who seek body recomposition (better muscle-fat ratio) as opposed to you, who wants to simply gain muscle.

If you want to play it safe I would tell you to still have a meal before workout and after as well. But not breakfast. Regular food takes too long to reach our blood, like I said. My advice is: take a pre-workout shake with Whey Protein + Maltodextrin. Go workout. Right after, have another shake with Whey Protein, but this time take dextrose instead of maltodextrin. Dextrose will help to quickly refuel your muscle glycogen, but in a couple of hours your body will be extremely nutrient hungry. So make sure you have a solid meal (like breakfast) before long. I recommend within 1 hour after your workout.

So:

- Before workout (whey protein + maltodextrin)
- Immediately after workout (whey protein + dextrose). you can add creatine if you want to. If you can afford adding it.
- 1 hour after workout: Solid meal (breakfast)

This way you make sure your periworkout nutrition is well taken care off. Don't forget to regulate your daily calorie intake to make sure you get just the right calorie surplus you need to gain muscle mass without adding tons of fat (some fat is almost inevitable). Good luck :)

nachosaresexy · Accepted Answer

First off, you're smart to work out first thing in the morning... get into a routine where it's the first thing you do and you don't have a chance to keep putting it off later in the day when other stuff pops up. After a couple weeks you'll likely hit a routine where it just feels normal and your body actually wants/needs it. (Make sure you give your body a break for muscle recovery... depending on the type of workout you don't necessarily need to go hard every day, especially early on)

OK so with your question, it's ideal to eat after you work out. That's what works best for me, but some people need food before their workout. I think it's more mental than physical but everyone is different. Even a banana before working out will be light but will let your mind know you put something in your body. Then get your protein afterwards to help your body start to recover. And make sure you're hydrating all day... water, water, water. Good luck!

moosette134 · Accepted Answer

I'm a dancer and when I have class in the mornings, I HAVE to eat beforehand. I know other people who can't even think about eating before they dance, where for me, it's basically a matter of life and death. I'm anemic and pass out easily so I need food to keep me going before and after I eat. Other people feel sick if they eat before (or sometimes after). SO essentially what I'm saying is this is something you have to feel out for yourself. Just make sure you do eat :)

Also, the wisest thing I ever heard was to think of calories as energy, not weight gain. So it's about where you get the calories from and not how many.

Ginnyweasley97 · Accepted Answer

I would workout first thing in the morning. I think if you eat breakfast first there is a higher chance of you getting distracted and then not working out at all.

BertMacklinFBI · Answer

wake up, drink half a protein shake, hit the gym, drink another one after, shower and clean up, go eat breakfast.

Incinerary · Answer

It would somewhat depend on how much you eat and how intense of a workout you are intending to have. The more you eat and the more intense the workout, the longer you wait. After a protein shake alone, it's good to wait at least 30 minutes. After any meal it's a good idea to wait at least 60 minutes, maybe even 90 or 120 minutes if it's a bigger meal. So unless you have that kind of time in the morning, I would recommend drinking a protein shake (if you drink them), working out, then eating breakfast afterwards.

HikerDude · Answer

Honestly, it doesn't sound like you're all that into lifting weights right now. I would just take that slowly until you can get some momentum and fall in love with the gym. People only begin to love it after they see some progress. Then it won't seem like such a chore to you.

As far as nutrition, just focus on eating good, healthy foods. Shakes are fine, but they're processed food, and so aren't as good for you as eating a variety of real food. I'm not a big believer in relying heavily on shakes for nutrition in gaining muscle.

Anonymous · Answer

There are minute metabolic impacts depending on which you do.

Without question though, my answer is:
do what makes you feel better and able to work out with more intensity.

If food helps you hammer through a tough workout, eat. If food makes you feel bloated and too full, don't eat. Experiment to see what works best.

The metabolic impacts of fasted cardio vs carb loading or whatever are quite small compared to the actual higher or lower intensity of exercise you'll get by doing what feels right for you.

BeerFarts · Answer

I exercise before breakfast. The only thing that I have before working out is black coffee. However, you must eat something after your workout to ensure the recovery process. Since you're a vegetarian, eat high-protein foods such as tofu, cashews, and cottage cheese. Good luck!

FemWorship · Answer

Fasting workouts are better, last longer, more fun and more energy to put into it w/o feeling bloated or weighed down. The only exceptions might be water, juice, coffee prior, perhaps toast if stomach complaining.

Then look forward to light breakfast, whirlpool, whatever pampering rewards.

WeaponZero · Answer

Gaining muscles means gaining weight. You're adding something to your body that wasn't there before so the number on the scale will go up. Do it before.

sheasks · Answer

Workout and then eat! + do you have any good resources that show good high protein foods for vegetarians?

oldanddecrepid · Answer

I normally just have some water in the morning before I work out. Then I have a protein shake and some fruit for breakie. I prefer not to have too much in my stomach before working out.

BelleGirl21 · Answer

I cannot have enough energy to really push myself without eating anything first. If it's in the morning I'll do hard boiled eggs or a greek yogurt or at the very least a protien shake.

GingerGuy · Answer

You should probably have something before and after. After is important because you need to replace some of the nutrients that your body has burned in the workout.

Soshy · Answer

I have like a smoothie an hour before. Then after my workout I'll have turkey rashers, scrambled eggs, avocado etc

sjoes006 · Answer

After but nothing to big as for food. You need the carbs for energy. Protein is post work out city.

Sweetart2 · Answer

I heard one fitness expert say you should always have a small meal 30 mins before an a. m. workout. But who has time to eat, wait 30 mins, and then workout, shower, eat again, and go to work?

mysticbeing · Answer

your body is perfect, don't gain more muscles as you will loose your feminine apperance, you are awesome now.

Polocrew · Answer

You can work out eigther time of the day, its suggested in second wing (after second meal) because then you have the most energy to kill it but if you can kill it in morning. That's perfectly fine enoihj

Anonymous · Answer

dont be vegetarian ! you shoul meat :) :) pig? hahah you should eat delicious pig everyday

orphan · Answer

u eat after u workout.  1 hour after u workout u can't put on an fat regardless of what you eat.

badger25 · Answer

You should eat a little before and after.

CommonChameleon · Answer

I usually exercise first, then eat breakfast.

Should I exercise before or after my breakfast? I REALLY want to work out in the morning?

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