TrainingHow to build training into your morning routine Written by The Performance Solutions Team23rd March 2021 Spring is here and the days are finally getting longer. What better way to celebrate than by training first thing in the morning? If you’ve never been a morning person, here’s how to build training into your morning routine and start the day with a workout. The benefits of training in the morning What’s the best time of day to train? Whatever time you can get it done, of course. The workout you did is always going to be more effective than the perfect one you missed. But there’s are solid case for training in the morning. When you wake up, your metabolism hormones are set up to burn energy and stimulate muscle growth, with levels of cortisol and growth hormone at an all-day high. Training in the morning may also help you control your appetite during the day, and psychologically make better food choices because you feel you’ve got off to a healthy start. One study looked at the impact of exercise on circadian rhythm, and found that morning workouts may influence your body clock so you are more alert and focused in the morning (and more restful in the evening). https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP276943 Morning workouts can also leave you feeling focused, productive, and in control of your stress levels – perfect if you’re about to head into a day of video calls and deadlines! How to become a morning person 1. Set an alarm – don’t leave it to chance. Set an alarm, leave yourself enough time, and don’t hit snooze. Get up and get on with it. 2. Lay your kit out the night before – have your workout clothes, training kit, supplements, drink, shoes, and everything else ready and waiting. 3. Use an accountability tool – a morning training partner is the ultimate accountability resource, but you could also check in on an app, post to social media, or message a friend to let them know you achieved your goal 4. Have a training plan – never leave a morning workout to chance. Have a plan, review it the night before, and know exactly what the session will achieve. 5. Make your pre and post workout nutrition – it’s really important to get fuelled and hydrated for a morning workout, since your body will be running on empty. 6. Record the rewards – there are so many physical and mental benefits to training first thing in the morning, but it may take a while to enjoy it. Record how you feel so you can look back at your progress. Nutrition support for morning workouts Try to get a mini-meal of protein and carbohydrates in before you train. This could be a protein shake and banana or a small bowl of overnight oats with whey. If you’re a fan of caffeine, this is a good time to drink your espresso or mix your pre-workout: try PhD Burn or PhD Charge to take your morning workouts to the next level. Don’t forget to hydrate with at least 750ml water before training. This is a good reminder to get your daily creatine in, too. Prioritise your post-training meal, ensuring it contains a decent amount of fast-absorbing protein, a little bit of fat, and enough carbohydrate to help your body recover from training. Your normal breakfast will probably be enough: protein oats, Greek yoghurt, a protein smoothie, or an omelette with carbohydrates. If your morning training session is long or intense, you could use an intra-workout drink for extra fuel, fluid, and performance-boosting ingredients. A great option for any morning workout is a premium BCAA drink like PhD Intra BCAA+ – refreshing, energising, and great for supporting muscle growth. Written by The Performance Solutions Team Read Next Training The Benefits of Exercise on Brain & Mental Health Physical exercise has long been celebrated for its positive effects on physical health, but its impact on mental and brain health is equally significant and increasingly recognised. We often hear this and deep down if you’re a regular exerciser you’ll resonate with that euphoric feeling you get after a workout, but rarely do we understand […] TrainingNutrition Muscle Growth 101 Building muscle is the holy grail for most people, whether you are an avid bodybuilder, professional athlete or someone looking to simply look and feel better. However, unfortunately this isn’t as simple as just hitting the weights and expecting you to build muscle and lean up. For many people who have hit a plateau in […] Training Gabby Dawn Allen’s At-Home Workout Programme Gabby shows her four-week programme from week to week, revisiting the same the workouts and the same exercises. Read more and join the programme now.