{"id":32920,"date":"2024-01-24T18:41:03","date_gmt":"2024-01-24T23:41:03","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=32920"},"modified":"2024-02-12T14:34:01","modified_gmt":"2024-02-12T19:34:01","slug":"morning-workouts","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/morning-workouts\/","title":{"rendered":"7 Things To Do At Night For A Solid Workout The Following Morning\u00a0"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Early-morning workouts make sense for busy people who want to prioritize fitness before the day gets away from them. (Research also happens to show that they\u2019re <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/best-workout-time-for-weight-loss\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">top dog for weight loss<\/span><\/a><span style=\"font-weight: 400;\">.) <\/span><span style=\"font-weight: 400;\">But springing out of bed when the alarm goes off (without hitting the snooze button even once) and crushing a morning workout doesn\u2019t just take a healthy dose of discipline, it also requires a solid nighttime routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here, experts share the nighttime tips that\u2019ll set you up for a successful morning workout session.\u00a0<\/span><\/p>\n<ul>\n<li><em style=\"font-family: 'Josefin Sans', Arial, sans-serif; font-size: 0.875rem; font-weight: bold; text-transform: uppercase;\"><strong>ABOUT OUR EXPERTS:<\/strong><\/em><em><em><em><span style=\"font-weight: 400;\"> Avery Zenker, R.D., is a registered dietitian and an expert with <a href=\"https:\/\/everflexfitness.com\/\" target=\"_blank\" rel=\"noopener\">Everflex Fitness<\/a>. Derek Lipton, M.S., R.D., C.S.S.D., C.S.C.C., is a sports dietitian. Lexi Moriarty, M.S., R.D.N., C.S.S.D., is a sports performance dietitian with <a href=\"https:\/\/fueledandbalanced.com\/\" target=\"_blank\" rel=\"noopener\">Fueled and Balanced Nutrition<\/a>. Taylor Kuhlmann, C.S.C.S., is a certified strength and conditioning specialist with <a href=\"https:\/\/highcalhealth.com\" target=\"_blank\" rel=\"noopener\">High Caliber Health<\/a>.<\/span><\/em><\/em><\/em><\/li>\n<\/ul>\n<h2><b>1. Eat A Balanced Dinner<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">To fuel yourself for workouts, include nutrient-dense foods throughout the day before your workout (and, ideally, every day), says registered dietitian Avery Zenker, R.D., an expert with <\/span><a href=\"https:\/\/everflexfitness.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Everflex Fitness<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cOpt for a combination of complex carbohydrates for sustained energy, lean proteins for muscle repair, and healthy fats for longer satiety,\u201d she recommends. Think whole grains like quinoa, whole-grain pasta, whole-grain bread, and legumes for complex carbs; nuts, seeds, avocado, and olive oil for healthy fats; and fish, tofu, and lean poultry<\/span> <span style=\"font-weight: 400;\">for protein. Vegetables will also contribute essential <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\" target=\"_blank\" rel=\"noopener\">vitamins<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\" target=\"_blank\" rel=\"noopener\">minerals<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/supplements\/antioxidants\" target=\"_blank\" rel=\"noopener\">antioxidants<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/fiber\" target=\"_blank\" rel=\"noopener\">fiber<\/a>\u2014so add those to your plate, too.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/daily-habits-that-undermine-muscle-building\/\" target=\"_blank\" rel=\"noopener\">3 Common Habits That Undermine Muscle Building<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Skip anything too heavy, greasy, or high in fiber, as these foods might cause discomfort during your workout the next morning. (Think<\/span> <span style=\"font-weight: 400;\">anything<\/span> <span style=\"font-weight: 400;\">deep-fried, fast food, and piles of fibrous veggies like cauliflower.)<\/span> <span style=\"font-weight: 400;\">You\u2019ll also want to avoid <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/nighttime-snacks\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">eats known to disrupt sleep<\/span><\/a><span style=\"font-weight: 400;\"> (looking at you, spicy foods and alcohol!).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The goal here: \u201cAim to feel satisfied but not uncomfortable,\u201d Zenker says.\u00a0<\/span><\/p>\n<h2><b>2. Have a Protein-Rich Snack Before Bed<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">If you plan to go <em>hard<\/em> at the crack of dawn or are focused on building muscle, consider a high-protein snack before hitting the hay. Sports dietitian Derek Lipton, M.S., R.D., C.S.S.D., C.S.C.C., recommends that clients who work out early in the morning think of their bedtime snack as a \u201cpre-workout breakfast.\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Opt for something like a peanut butter and jelly sandwich with milk, a smoothie with <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\" target=\"_blank\" rel=\"noopener\">protein powder<\/a>, fruit, and nut butter, or a Greek yogurt bowl with granola, berries, and nuts, he suggests.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cHaving a large, protein- and carb-rich snack like this at night will help limit any hunger upon waking and allow you to be full of energy going into that workout, without the full stomach,\u201d he says.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your goal: Make sure your snack includes at least 20 grams of protein, recommends sports performance dietitian Lexi Moriarty, M.S., R.D.N., C.S.S.D., with <\/span><a href=\"https:\/\/fueledandbalanced.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Fueled and Balanced Nutrition<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h2><b>3. Create A Consistent Nighttime Routine<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">No shock here: Solid sleep is crucial to exercise performance and recovery.\u00a0 \u201cGetting high-quality sleep enhances muscle recovery, improves energy levels, and sharpens focus,\u201d Zenker says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most people do well with seven to nine hours of quality sleep\u2014and a consistent nightly routine can help ensure you get what you need. While the optimal bedtime routine might look a little different for everyone, Zenker suggests turning off any screens a few hours before bed, setting up a dark sleep environment, and taking part in relaxing activities. Whatever you choose, do it consistently to signal your body that it\u2019s time to wind down.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s also a good idea to refrain from consuming coffee, soda, or other forms of caffeine in the afternoon and evening, as it can disrupt sleep, she notes.<\/span><\/p>\n<h2><b>4. Try Some Light Stretching<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">So, what should you do in the hours before bed when you\u2019ve tucked away your devices? Zenker recommends incorporating some light stretching or gentle yoga, as these activities can increase blood flow (and nutrient delivery throughout the body) and improve flexibility, ultimately <\/span><a href=\"https:\/\/www.urmc.rochester.edu\/MediaLibraries\/URMCMedia\/noyes\/migrated-media\/PT-Blog-April_1.pdf\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">reducing the risk of injury<\/span><\/a><span style=\"font-weight: 400;\">. Think of them as an extra early warm-up for your sweat.<\/span><\/p>\n<h2><b>5. Supplement with Magnesium and\/Or Tart Cherry Juice<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">If sleep often evades you, turn to some smart supplements to ensure you get the rest you need to power through your training come morning.\u00a0 \u201c<a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/magnesium\" target=\"_blank\" rel=\"noopener\">Magnesium supplements<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/food-drinks\/superfoods\/super-fruits\" target=\"_blank\" rel=\"noopener\">tart cherry juice<\/a> can both positively impact sleep quality and may be worth considering if you struggle to get to sleep or stay asleep,\u201d says Moriarty.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Magnesium can help with sleep due to its impact on the nervous system and muscle relaxation, she explains. <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8996025\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Research<\/span><\/a><span style=\"font-weight: 400;\"> has also shown that magnesium can decrease cortisol levels and potentially have a positive impact on plasma melatonin levels, both of which can help support a quality slumber. <\/span><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/magnesium-glycinate-for-sleep-and-stress-support\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Magnesium glycinate<\/span><\/a><span style=\"font-weight: 400;\">, in particular, is a favorite for sleep.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/i-drank-tart-cherry-juice\/\" target=\"_blank\" rel=\"noopener\">&#8216;I Drank Tart Cherry Juice For Sleep Support And Exercise Recovery\u2014Here&#8217;s What Happened&#8217;<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Tart cherries, on the other hand, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9408103\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">contain melatonin<\/span><\/a><span style=\"font-weight: 400;\">, which can have strong positive impacts on the sleep-wake cycle in humans, Moriarty says.<\/span><\/p>\n<h2><b>6. Map Out Your Workout\u00a0<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Waking up without a plan for what kind of workout you\u2019ll be doing or how much time you\u2019ll need can just add stress and confusion that tempt you to just hit snooze. Never go to bed without knowing exactly how you\u2019ll be sweating in the morning and you\u2019ll never have this problem, says certified strength and conditioning specialist Taylor Kuhlmann, C.S.C.S., with <\/span><a href=\"https:\/\/highcalhealth.com\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">High Caliber Health<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ideally, you\u2019ll have a fully mapped-out training plan in place (that you created or worked with a trainer on) so you know exactly what\u2019s on tap for the next day when your head hits the pillow, Kuhlmann says.<\/span><\/p>\n<h2><b>7. Prep Your Gear<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">To ensure you can run on autopilot when you\u2019re half-asleep and getting ready for your workout in the morning, prep your workout clothes, shoes, and any other gear you\u2019ll need before going to bed. \u201cIt\u2019s early, dark, and you\u2019re tired; if your clothes are already laid out, you\u2019ll get out the door and into the gym quicker,\u201d says Kuhlmann.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mix up your <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/performance-supplements\/pre-workout?shipping=on\">pre-workout<\/a> and throw your shaker bottle in the fridge, stash your work clothes and toiletries in your gym bag, measure out your <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\" target=\"_blank\" rel=\"noopener\">protein powder<\/a> for post-workout\u2014prep whatever of your morning routine you can to make things easier for yourself in the morning (and avoid having a crummy workout because you were rushing around and left your usual <a href=\"https:\/\/www.vitaminshoppe.com\/c\/food-drinks\/drinks\/energy-drinks\" target=\"_blank\" rel=\"noopener\">energy drink<\/a> at home\u2026)\u00a0 <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Early-morning workouts make sense for busy people who want to prioritize fitness before the day gets away from them. (Research also happens to show that they\u2019re top dog for weight loss.) But springing out of bed when the alarm goes off (without hitting the snooze button even once) and crushing a morning workout doesn\u2019t just<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/morning-workouts\/\">Read More <span class=\"screen-reader-text\">7 Things To Do At Night For A Solid Workout The Following Morning\u00a0<\/span><\/a><\/p>\n","protected":false},"author":254,"featured_media":32925,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[4,9],"tags":[],"class_list":["post-32920","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-the-latest"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 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