Fuelling for morning PT

#1
Good morning Gentlemen,

I'm still NIG, so apologies if this is a stupid question. I'm having trouble getting enough calories down my neck to perform decently in morning PT. My choices seem to be either eat nothing and not throw up, or go to breakfast as early as possible, and yet still have to run 45 minutes later. The results of that being me seeing my breakfast again a few miles in, and getting stitches.

May I enquire as to what those older and wiser than me do to overcome this?

Should I just eat anyway, and absorb as much nutrients as possible before the run? Or eat something small and sugary, like a chocolate bar etc?

Many thanks,

OCdt A_M
 
#3
Tricky one, I dont really agree with early PT for this reason. If you want people to get fit they need to be able to work hard for a sustained period and that is hard to do without fuel. If you eat then do pt you run the risk of this problem! Far better done mid am, breakfast digested and body hydrated- no excuse not to perform.
I suggest try to ensure that you are not de-hydrated when you go to bed. Toast is a good b'fast if you have to eat.
 
#4
A_M, what are you eating at the moment, and what other options do you have?
 
#5
I'd go with 762baynet on this one. Chuck water down your neck the evening before and a couple of slices of toast in the morning. Anything more and I'm 5 finger spreading alles uber.
 
#6
Thanks for the comments so far.

As for what I'm eating, I'm currently on the Pre RMAS course with the AGC. Unfortunately the mess isn't all it could be, and the only real option of getting a significant amount of calories is a core full breakfast. Not the most fitness-inducing meal available!
 
#7
If you are eating loads and drinking by gulping that is why you get a stitch. If you must drink in the AM (and I suggest you do) make sure that you sip. Go for a light meal and eat at a steady pace.
 
#8
If you have 45 minutes between breakfast and PT then snaffle a mars bar or two. Bananas are also very dood (as stated by D_S). Make sure you don't eat too much; you have opportunity after PT to eat.

There are also glucose tablets you can chew which disolve very quickly and give good boosts of energy.

However unless you are SAS then your normal morning PT should not be so tiring: do phys in your own time. e.g. Morning run (obligatory Coy/Bty pt). Instead of shoving a ginsters down your face at lunchtime go for a 30 minute jog in the woods or head to the gym and do a cardio session. Then have a ginsters.
When you finish work have a game of squash with a friend (or join the squah ladder) or some other activity apart from heading back to your room and playstation or Bty/Sqn/Coy bar/NAAFI.

Weight drops off/muscle builds up and the normal PT becomes just that: normal. Not a struggle.
 
#9
What is the PT you are doing? Running?


Mr_Deputy said:
As you say you are a NIG and may be young. Can I just remind you that your body is really using the energy from your EVENING MEAL?

If you eat well and sensibly the evening before (not choc, crisps etc) then you should be fine for early PT - which is basically brutal and a shock to the system. (If you are doing it properly.)

The British Army is teaching you to be a spartan/ A fighter. Not a whining Premier League football player / hairdresser. Forget the canteen first thing. You won't have it there if you get a dawn attack in the real frontlines the Army is fighting on.

Get up. Get psyched and get running.

Having done early morn PT at 5/6am and also tough morning rugby games etc I dont find eating helpful AT ALL. I would rather be burning pure bright heat in my body from my evening meal than partly digested shlop from an hour ago. Its a burden. Your brain is divided between absorbing the food in there and doing the hard physical work you are asking it to do. You are putting your body into conflict with its seperate parts.

Let's face it you are hardly going to get up early enough to eat well and run well on early PT. Get out of your pit and run and then really enjoy your morning meal AFTER PT.

Sorry, but this advice is not only complete garbage, also hazardous. Plus, you should well know that its a chargeable offence to skip breakfast.
He isn't on operations, he is training to get fit for operations. This requires fueling. Your body will use fuel readily available in the bloodstream first.

I imagine your military breakfast "options" to be sausage, beans, bacon and egg? Very high in fat and low on carbs which makes you feel full, but is the worst thing you could be using for fueling an AM run. Get some bread/toast down your neck, plenty of water and ideally a lean protein source. I imagine this is the difficult bit in your circumstances; if possible, powdered whey protein is a good option, but carbs are your main priority mate.
 
#10
I don't like training early in the morning simply because I don't get a chance to eat and if I do I will end up with a stich. Although I do make an effort to train miday wherever possible.

I think a banna may be ok to eat in the morning as its fairly small and high in energy.
 
#11
I noticed that I feel more energised in the morning if I eat well the night before, and not foods that are rapidly digested, such as pasta, but foods that contain more protein and digest slowly, such as meat. In the morning I take a glass or two of water and a teaspoon or two of sugar, before exercising. Otherwise, any more food would make me throw up, and any less would make me go yellow and faint.
 
#12
The thing is to get enough water too the night before, since meat is heavy to digest and may dehydrate you, especially if it's salty, like smoked meat.
 
#14
I go for a hearty dinner the night before and for early morning banana and berocca works a treat. I have been using this for the last 5 years and it works even for my aging bod. Berocca is easily available in boots and is an Alka Seltsor type soluable that gives you your daily dose of vitamins. Usually I would say what a load of tosh - but I tried it and for me it works - there was a noticable difference in how I felt. Its also handy to have a glass of water with one of these and a couple of nurofen after a good night on the beer - no hangover the next day - result!

Basically everyone is different - you will find what works for you eventually - key thing is not to give up looking or trying. Else you do not deserve to be a member of the fine Officer Corps.

Cheers
 
#15
You have to look at substrate utilisation and what your body uses as fuel. In an ideal, normal environment, your body and brain prefers glucose (a monosaccharide, simple sugar) for fuel. This can come in the form of recently injested food, gylcogen stores, or in more advanced cases through protein and fat metabolism pathways. Put simply carbs give you performance energy, not fats and proteins.

As stated many times in this thread, the type of activity will determine the type and amount of fuel. Slow-acting carbs are your friend. The night before and prior to exercise.
 
#17
Eat a good pasta meal with some bread for your dinner (slow release carbs). Top up the next day with a light breakfast and make sure that you drink enough water. Try a few glucose tablets if need be.

Mind you, I remember cramming sausage, beans, bacon, fried egg, scrambled egg, fried bread, mushrooms, tomato and anything else available, plus a mug of sweet tea and another of squash, down my neck in about five minutes flat every morning during basic training. Then we would be marched back to the block and beasted around the outside of it at a sprint for as long as it amused the duty NCO.
Room inspections were followed by a morning run/tab/assault course plus other beastings until lunch.
 
#18
This worked for me on PCoy-
A small tin of condensed milk
A handfull of porridge oats
A bannana (mixed or eaten separate)
A tablespoon of Brown sugar
Full fat milk to dilute as required.

Mixed in a pot so contents were not much bigger than a fist.
Eat and go.

Drink plenty of water the night before.

SK
 
#19
When i used to do high intensive training i'd take things like sis energy gels and the likes, i did know of a guy who used to do a lot of training and he liked taking different types of nut mixtures as he thought that worked well for him.
 
#20
And as per recent thread, make sure you drink alcohol on your return! Guinnes works a treat.
 

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