For the past 2 weeks I've been getting up at 5 a.m. and hitting the gym at 5:30. What's the best thing to eat that won't weigh me down but will provide a bit of energy -- something that would get me started so I don't struggle through my routine, but not something that would make me bounce off the walls.

Cereal, I found, didn't quite agree with me, but granola bars & milk seem to be better. Does anyone have any better ideas?

I've been getting up at 5-ish for a quite a while now -- and always find a smoothie is easiest to get down. That's enough to get me through my workout.

Usually blend together kefir / plain yogurt with some sort seasonal fruit in it.

Or buttermilk, a Tbs. of frozen orange juice concentrate and one raw egg.

You can also whiz in some whey or protein powder.

Then after my workout I'll eat a big breakfast -- eggs, muesli ...

A shake works or a protein bar. I think a protein bar would be the best thing before a workout. That works for me.

Tues and Thurs I get up early to hit the gym for cardio. I usually eat 1/2 cup of cottage cheese with either strawberries, blueberries or 1/2 cup of fruit yogurt mixed in. Works for me! I also found a bagel with either peanut butter or "This Can't Be Butter" spray put on it works.

Don't have to worry about it since I haven't worked out at that hour for years. But I only have light clear fluids before an afternoon workout. (Unlike my partner who has an iron stomach and eats virtually anything, anytime 5 minutes or less.) I also notice that I often need to, how do I put this..evacuate (#1 and/or 2) just before a workout. Perhaps the expectation of intense activity has that subconcious (fight or flight?) effect. Almost always water, but sometimes fruit juice, etc. are all I take.

If you want something really simple, a banana always does the trick to get your body ready for a workout.

THG might work... eek!

At least eight ounces of room temperature water, preferably with a little lemon. A granola bar (something with a few carbs for some energy).

Fuel up with a protein shake or other high protein meal AFTER your workout, especially if you are lifting high intensity.

Every aricle I've ever read in M&F or any of the countless fitness mags have suggested that working out with weights at that hour is prone to problems, breakfast notwithstanding. As bad as it sounds, the human body reaches its "peak" for optimal weight training around 2-3pm, depending on how early a riser you are. Studies have proven this out, but most folks don't have the option of weight training in this time slot. Based on those studies, conventional wisdom is that folks are best advised in focusing on lunch workouts (1pm?) or immediately after work (assuming you end your day at 5pm).
That allows one to hit the window immediately around the "peak" time.

From first hand experience, I've worked out at all imaginable time slots and have always found that 5:30pm works best for me based upon convenience and performance. On weekends I hit the gym around lunchtime.

I know this may not be the answer you're looking for, but its the best advise I can give.

Now if you're only talking about cardio, that early morning time slot is ideal. Studies have also shown that high intensity fat burning routines early in the day increase the overall resting metabolic rate throughout the day. If fat loss is your goal, stick with this idea. And if fat burning is what you're after, then heavy calorie ingestion is inadvisable. Drink water, maybe take some fruit. Fructose is recommended over glucose-heavy foods in this scenario. By all means avoid breads (bagels) or grains (granola, cereal). I hate to bring up Atkins, but the damned theory works.

Fresh fruit works for me -- banana, or even citrus fruits like oranges and grapefruits.

I also like to have a caffeine boost from a little coffee, but no more than 1 cup

I work out at that time and I always work-out on an empty stomach. Probably not the best, but it works for me. I drink lots of H2O while working out and always have a protein shake before I hit the showers.

I think it is really based on the person. I run at 5:30 a.m. and there is not way that I can eat before that. I drink a bottle of water on the way to the gym and it works well for the hydration part.

From things I've read, if you want to burn off some fat (like I'm doing), it's best to do cardio on an empty stomach and not eat for an hour afterwards. Or so I've read.

Trevor

Thanks to everyone for your help.

Unfortunately, I think Au Tiger is right on the money when he talks about the optimal time as being in the afternoon. I'm struggling to lift amounts at 6 a.m. that I have no trouble with at 6 p.m. So I think I'll have to give up weights at dawn & switch to the treadmill.

Thanks again, everyone.

It's odd, I often get to my gym at 5:30 am, and lifting weights then doesn't bother me. I usually eat lightly before hand - a protein bar, or a handful of dried fruit & nuts. Also try to get in some water or Gatorade.

Sportinlife, I hear you about evacuating! I thought I was the only person whose body has that response before physical activity.

I am another eat nothing before a workout guy. I get up at 6 most mornings, but that's pretty much always for cardio. I am currently limiting my weight training to 1X/week - but doing the slow burn method (lift 8 - 10 reps at a weight that will lead to failure after that many, but counting very slowly to 5 or 10, depending on the range of motion for that exercise). Whatever the workout I try to get in a liter of water (my water bottle is metric) before the workout.

I have stomach problems and will get bad heartburn if I have anything but water in my stomach before any kind of a workout - so I really don't recommend this, it's just the only way I can do it.