How to Prepare for a Morning Workout the Night Before

Can fasting improve your morning exercise?

Laurence Grigorov is director of a residential property development company based in Johannesburg, South Africa. The company specialises in modern, luxury apartments, cluster units and bespoke homes.

Laurence Grigorov believes that nutrition and exercise are vitally important to lead a healthy and well-balanced life. This allows Laurence Grigorov to be fully focused when working on his current projects. 

Sometimes, getting to the gym is hard enough. For others it’s made even more difficult because they’re up before the sun. Some people prefer a morning workout because of their busy lives or their energy levels. For those people, or anyone who wants to join the club, there are ways to improve exercise performance the night before based on proper nutrition.

Why Morning Training?

Training on an empty stomach, or fasted training, can make for great performances. This will enhance functionality through a metabolic switch to cellular neural networks. As an effect, plasticity improves on a neurological and synaptic (nerve) level. The heightened focus will lead to a resistance to stress. This morning alertness will turn on the “fight or flight” mindset. Our ancestors experienced similar effects when they hunted for their food in the morning. In a way, breakfast can be the reward for a morning workout.

This style can also lead to enhanced weight loss. Fasting turns off mTOR, or the protection of protein synthesis, and activates autophagy, the recycling of dead tissue cells. The body will rid itself of dead weight, be it dead cells or pre-stored glycogen (fat). While the body is in this mode of repair, it can still protect the body without food.

The Night Before

It should go without saying that the best preparation is through rest and proper nutrition. Carbohydrates have been proven to activate melatonin and enhance quality of sleep. If carbs are eaten the night before a morning workout, they will remain stored in the liver and muscles for energy. Glycogen depletion could inhibit performance via muscle fatigue, therefore it’s best to stay sufficiently supplied.

Fats, on the other hand, can be detrimental to performance at higher intensities. It’s important to limit saturated fats since they can impair muscular output. However, omega-3’s have shown a positive impact on endurance capacity and gut microbiome health through bile acids. Foods rich in omega-3’s include fatty fish, eggs, and seeds. Foods containing high contents of saturated fats include red meat and full-fat dairy.

The optimal strategy is carbohydrate loading. This will maximize glycogen storage. The choice of carbs are important too. Simple carbs are easily digestible, reduce fatigue, and support hydration. Fiber is important for digestive health, but be wary. Too much fiber can cause gastrointestinal issues, while not enough can be harmful to the gut microbiome. A proper balance between fibrous carbs and simple carbs should be considered. While fast carbs can replenish glycogen storage, fibrous carbs can keep appetite satiated.

Probiotics can also be helpful on a mental level. They can manage proper cognition, gut health, and personal mood. They can be ingested the night before a morning workout, but they are most useful in the recovery process. Yogurt, a popular choice, contains probiotics and protein that support recovery and protein synthesis.

It’s also recommended to avoid a high intake in sugar and alcohol. High sugar intakes can lead to high sugar crashes. As for alcohol, it can dehydrate the body, disrupt sleep, and impair cognition. Working out hungover is also a dangerous idea.

After adequate nutrition, the hours leading up to the workout also matter.

The Morning Of

The key to a morning workout is supporting hydration. Hydration intake affects gut function, energy levels, and cognition. Exercising in a dehydrated state can impair performance. Carbohydrates are valuable the night before because they support hydration, causing the body to hold onto water.

In order to further prevent dehydration, electrolytes can assist in water intake. These come in supplement form and can be found in lemon juice. Mixing these with a morning cup of water can help the body wake up better than caffeine. During a workout, it can reduce excess sweat and improve cognition. After getting in some water, caffeine is a helpful addition to the morning routine.

Caffeine is a popular choice for the morning. It improves focus and reduces fatigue. It can be a valuable supplement, but it should not be chosen over water. Both caffeine and water go hand in hand. Their combination, alongside the optional electrolytes, can prepare the body and mind for the best possible performance. There are a variety of forms of caffeine, such as coffee, tea, and pre-workout. If a fasted workout is the goal, they should be made plain. Sugar, milk, and oils can break the fast. Even if they are fast-digesting, the spikes in energy will lead to an eventual crash. 

Going Forward

To sum it up, a balance of fast and slow carbohydrates and an inclusion of omega-3’s can optimize the health of an athlete the night before a morning workout. Meanwhile, a reduction of saturated fats, sugar, and alcohol can be a factor to the following morning’s energy levels. So store up that muscle glycogen and sleep well, cause those weights aren’t going to lift themselves.

Text and image courtesy of www.bodybuilding.com

20 Best Things to Do in Amsterdam

 

As director of a residential property development company that specialises in modern, luxury apartments, cluster units and bespoke homes, Laurence Grigorov enjoys travelling in his spare time in order to relax and find inspiration from foreign architectural trends and influences. Laurence Grigorov is planning on visiting the beautiful and enchanting city of Amsterdam at some point in the future.

Amsterdam is an incredible European city; the charm of its iconic canals exceeds expectations, and beyond those, you have world-class museums and shopping and restaurant scenes to dig into. Given that it is incredibly accessible and well-connected to other parts of Europe, Amsterdam makes for the perfect stop at the beginning or end of a holiday across the pond — and it’s more than deserving of a standalone trip, too.

Whether you’re considering a quick weekend getaway or a longer stay, the Dutch capital promises to impress every type of traveler with myriad things to do. As someone who loves Amsterdam deeply, I have plenty of personal recommendations, and so does Pieter Feith, who's been a concierge at Pulitzer Amsterdam for more than a decade and is a member of the Les Clefs d'Or. Our list of the best things to do in Amsterdam is as multifaceted and magical as the city itself.

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Van Gogh Museum

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This is the most patronized museum in Amsterdam, welcoming upwards of 6,000 visitors each day. Guests arrive here eager to appreciate the works of the Netherlands’ homegrown artistic hero. If you really want to admire "Sunflowers" or “Bedroom in Arles” on a specific day, be sure to buy tickets in advance.

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Anne Frank House

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One of the most popular and important cultural attractions in Amsterdam, the Anne Frank House displays writings, photos, and personal items from Anne Frank, collected during her time hiding from the Nazis. The entry line often wraps around the building and time slots book up months out, so be sure to reserve tickets long before you arrive. 

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Canal Cruise

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If you go to Amsterdam and don’t tour the picturesque canals — and snap photos — were you even really there? I’ve booked an excursion on the classic salon boat “Tourist" through Pulitzer Amsterdam three times; it’s a beautiful, historic vessel that even hosted Winston Churchill back in the day. And since the tour is private, you can customize the route based on your interest.

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De Kas

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Among my favorite restaurants in Amsterdam, De Kas takes farm-to-table dining quite literally, with a menu that highlights ingredients from an on-site garden, plus meats and cheeses from nearby farms. Creative spins on dishes and an always-evolving menu make it a place you’ll want to return to many times over.

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Museum van Loon

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While the museums mentioned above are classic Amsterdam sights, Feith prefers smaller museums like Museum van Loon, which is set in a private residence built in 1672. “Painter Ferdinand Bol, a pupil of Rembrandt, was the first resident here," Feith shares. The interiors are ornate and well-preserved, and there’s a lovely garden area and a café in the carriage house.

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Vondelpark

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Vondelpark opened in 1865, and within its 47 hectares (or 116 acres) travelers will find grassy lawns, ponds, and cycling/walking paths. There's also an open-air theatre that hosts summer concerts, plus a playground. “It’s much loved by locals for a morning run, a bike ride on the way to work, or to enjoy the greenery on warm days,” says Feit.  

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De Kaaskamer

De Kaaskamer is a beloved shop that stocks an impressive selection of Dutch and imported cheeses, from aged Appenzeller and raw milk gouda to Blue de Wolvega from Friesland and chèvre. You can also shop for meats, nuts, tapenades, pestos, wine, and beer here, all of which pair perfectly with fromage.

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Rijksmuseum

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The perenially busy Rijksmuseum, the national museum of the Netherlands, draws crowds with impressive exhibits dedicated to Dutch art, culture, and history.  On display in its many rooms are period artifacts, as well as paintings from masters such as Rembrandt.

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Akasha Holistic Wellbeing

COURTESY OF AKASHA HOLISTIC WELLBEING

Some travelers know Amsterdam as a party city, but visitors hoping to unwind don’t need to search far. For example, Akasha Holistic Wellbeing is an underground wellness sanctuary at the Conservatorium Hotel, complete with a pool, jacuzzi, sauna, hammam, and treatment options that range from hot stone massages to a chakra balancing experience.

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Grachtenmuseum

“Grachtenmuseum highlights the history of Amsterdam — how the city has expanded over the past 400 years, and the construction of the canal houses,” explains Feith. Fittingly, it’s set inside a 17th-century canal house on the Herengracht.

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Fabel Friet

Belgium may stake its claim to fries, but the Dutch potato situation is on point, too. Join the queue outside of Fabel Friet to savor crispy, golden spuds doused in homemade sauces like truffle mayo and curry ketchup.

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Pulitzer's Bar

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Pulitzer's Bar oozes glamour and sophistication, with bow-tie-clad bartenders mixing some of the best cocktails in the city. Guests of the hotel love this onsite option, as do locals and travelers staying elsewhere, so do yourself a favor and make a reservation in advance.

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Dam Square

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Many consider Dam Square to be the most important venue of its kind in Amsterdam. It’s still a great place to kick off a sightseeing tour, as it’s home to notable tourist attractions, including the neoclassical Royal Palace, the National Monument, and the 15th-century Nieuwe Kerk (New Church).

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Distilleerderij 't Nieuwe Diep

Distilleerderij 't Nieuwe Diep is a small brewery with a tasting room inside the old pumping station of Oetewaler Polder. “Contructed in 1880 and hidden among the greenery of the park, it’s a nice place for visitors to sip spirits and soak in the ambiance,” says Feith. 

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NEMO Science Museum

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If you're traveling to Amsterdam with kids, I highly recommend checking out the NEMO Science Museum. Our toddler had a ball teetering around the interactive exhibits. Besides the all-ages educational fun, there's a hands-on lab for older children, where they can partake in experiments.

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Door 74

Fans of prohibition-era, speakeasy-style bars will love Door 74. It’s all very hush-hush, but once inside the hidden drinking den, patrons can choose a craft cocktail from an ever-changing menu of tipples with unique flavor combinations.

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Antiekcentrum Amsterdam

Antiekcentrum Amsterdam is full of vendors selling vintage jewelry, ceramics, and home decor. Even if you don't intend to buy anything, it’s interesting to browse the stalls of this large emporium of preloved items.

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Dappermarkt

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Open Monday through Saturday, Dappermarkt is a diverse and popular market on the east side of the city with more than 250 stalls along one street. Feith says that the market attracts both locals and out-of-towners with its goods.

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360volt

Equal parts gallery, workshop, and store, 360volt is home to an eye-popping assortment of new and vintage light fixtures. On any visit, you might spot a funky retro scissor lamp, a lovingly restored old-school floodlight, or a shimmering chandelier.

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Van Brienenhofje

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In Jordaan, you will find many “hofjes,” which is best translated as inner courtyards. “These were built centuries ago to house single women, nuns, or staff who were too old to work,” explains Feith. Some of these beautiful houses and courtyards are open to visitors today, including the very peaceful Van Brienenhofje.

Text and images courtesy of www.travelandleisure.com