Basic nutrition for getting rid of bingo wings isn’t that complicated if you ignore all the marketing hype and fad diets. The key is to view meal assembly in terms of four groups: carbohydrates, fat, protein and vegetables.
However, there are certain times of the day (and situations) when optimal nutrition for getting sculpted arms isn’t so straight forward.
So today I will show you how to manage your nutrition during the not-so-obvious situations:
Working Out Soon After Waking Up
This scenario presents a serious challenge because not only are you dehydrated but you’re also extremely low on fuel for exercise. After all, your body has been fasting throughout the entire night.
Also, don’t forget that the majority of your recovery happens while you sleep. And this uses up a HUGE amount of the stored carbohydrates, proteins and fat within your body.
To make matters even worse, your levels of cortisol are peaking. Cortisol is a hormone that eats muscle like a knife through butter. And less muscle translates into a slower metabolism—not good for getting toned arms!
So how do you fuel your body quickly without spiking blood sugar and without upsetting your stomach?
- Drink at least 2 cups of water immediately upon waking: This will rehydrate you ASAP and will also facilitate the digestion of whatever you eat before working out.
- If your arm workout is 3 hours after waking: Have a full breakfast with food items from all four groups. I use this schedule myself and recommend it to all my clients.
- If your arm workout is 2 hours after waking: Have half of a full breakfast with food items from all four groups.
- If your arm workout is 1 hour after waking: Have two slices of whole grain bread with peanut butter. The peanut butter will have healthy fat which will slow the digestion of the bread and will have protein which will supply much needed amino acids. The bread will provide complex carbs which are easily used as fuel.
- If your arm workout is 30 minutes after waking: Have a blended shake. You could include the following:
- Old fashioned oats (not cooked)
- Mixed berries (can be frozen)
- Non-fat milk
- Peanut butter
- If your arm workout is less than 10 minutes after waking: Have a carbohydrate supplement such as Gu or Powergel. Whatever you pick should have MALTODEXTRIN as the main ingredient. And if you want to get really fancy, you can add in a small amount of casein protein. Alternatively, you could buy pure maltodextrin and mix it with water and protein.
- Peanut butter can be substituted with any type of nut butter: almond butter, sunflower seed butter, etc. My personal favorite is sunflower seed butter!
- I do NOT recommend working out 10 minutes after waking up. It’s very hard for your body to digest any type of food (or supplement) within this time frame. Try to get at least 30 minutes in as a bare minimum.
- Although not optimal, energy bars can be consumed. Just make sure that they don’t have large amounts of sucrose of fructose. These types of carbs take a while to be digested by the female body. I have found Kashi bars (aka TLC) to be the best.
- I have found Ezekiel bread and Trader Joe’s daily bread to be the best whole grain breads on the market.
- The female body can often suppress feelings of hunger in the morning. If this is the case with you, eat something even if you don’t feel hungry.
- Don’t view these recommendations as set in stone. Every woman’s body is going to react differently. Experiment a little and stick with what works best for you.
Learning how to get sexy and sculpted arms shouldn’t give you a headache. And if your schedule only permits early morning workouts a little nutritional tweaking is all that’s needed for tremendous results. The key here is to really pay attention to the timing of your food intake. Follow my advice and you’ll have the most super-charged early morning arm workouts ever!