Monday Morning Fitness and Nutrition

Consistency Trumps Timing

Rather than getting caught up in the eternal debate about the “optimal” time to work out, focus on consistency. Train at the time that suits your lifestyle and preferences. Whether you’re a dawn warrior or a night owl, commit to your chosen workout time consistently—it matters more than the clock.

AM Training Nutrition & Supplementation

If you’re hitting the gym within an hour or two of waking up, consider these nutrition and supplementation tips:

Protein Power: Aim for at least 30 grams of leucine-rich protein (think animal proteins or whey) to kickstart muscle protein synthesis. High-protein breakfasts also keep hunger at bay throughout the morning.

Essential Fats: Don’t shy away from fats. Unsaturated fats (especially omega-3s) are crucial for heart health and metabolism. Get most of your fats from mono/polyunsaturated sources, but a bit of saturated fat is okay too.

Meal Prep Magic

Make your mornings smoother by prepping your meals in advance:

Protein Prep: Cook up chicken breast, lean beef mince, fish, or tofu ahead of time. Portion them into containers for easy grab-and-go protein.

Carb Convenience: Have your carbs ready too. Whole grains, sweet potatoes, or oats can be pre-cooked and stored for quick meals.

Healthy Fats: Add fats like avocado, nuts, or olive oil to your meals as needed.

Hydrate and Move

Before you hit the gym, hydrate well. Water fuels your workout and supports overall health. Then, get moving! Whether it’s a brisk walk, a jog, or a full workout, get those endorphins flowing.

Remember, Mondays are a fresh start—a chance to set the tone for the week. So lace up those sneakers, grab your water bottle, and let’s crush it!