25 Double Unders
5 Hang Power Cleans (155/105)
5 Burpee Box Jumps (24/20)

Some good morning nutrition tips from

Morning Nutrition – Perfect Pre and Post Workout Snacks for Athletes

If you train in the morning then it is vitally importance to eat the right foods in order to fuel your body, performance and recovery for the session and the day ahead.

So, what should you eat before and after your training in order to maximise your results and output?

Remember that the food you eat can either be the best medicine or the slowest form of poison.


Getting up at 5am to make your breakfast isn’t appealing and often people cannot stomach a large meal before training at 6 or 7am. However, you still need to fuel your body so the focus here is on the food being quick to make and easy to digest.

For a large number of people, a liquid meal or shake can provide the answer. This is a great way to get a lot of nutrients in without huge prep time. There are a large number of pre-workout powders and pills but I like to keep it simple at first then you can experiment with other ingredients in the future.


  • One cup of strong coffee
  • 1 large scoop of protein powder
  • 1 tablespoon coconut oil (14ml)
  • 2 scoops of tyrosine powder

Whisk all the ingredients together in a BlenderBottle Pro32 Shaker and you are good to go! If you need to prepare your shake at the box or gym, then grab a Stackable Snack Pack Container and keep your ingredients fresh until the time that is most convenient for you.

Organise your nutrition: Failing to prepare is preparing to fail


This is a crucial time of the day if you train in the morning. You haven’t supplied your body with that much food and you have just nailed your workout, your body is going to need replenishment! A rule of thumb is to try and get at least 0.6g/kg/BW of protein into your shake/meal post workout. So if you are 75kg then you will require 45g protein.

As with all nutrition advice it depends on certain factors such as the intensity of the session, your goals, what are you doing for the rest of the day etc. Use these few tips to help guide you in making the correct choices.

  • Higher intensity or volume = higher carbohydrates
  • Lower intensity or volume = lower carbohydrates

Read full article here…