How Nutritionist Fuel for the Morning

Updated: Feb 20

My morning's routine consists of waking up early, around 6 am, making my superfood coffee, which includes: a tsp of coconut oil, a tbsp of organic instant coffee, a scoop of creatine, a splash of 30g Premier caramel protein and a tsp of maca powder, and sometimes I add a tbsp of liquid ginkgo gin from Omega Alpha supplement. Your body's glucose supply is severely exhausted after a night's sleep, so there's little glucose left to fuel a morning workout. If you don't restore your glucose supply, you will feel sluggish and tired sooner. Sometimes I would make a morning smoothie, adding my protein and coffee to ensure my body is getting enough greens throughout the day.

After I would journal for 5-10 minutes to reflect on the day before or plan out what I want to accomplish throughout my day and end off with some affirmations. Later, I would either write my book, create content for this website, Instagram posts, recipes, etc. I feel at my sharpest in the morning when I wake up, so I aim to wake up early to ensure I complete everything on my to-do list. Around 8 am, I would do strength-training and sometimes cardio for about 20 minutes. I have a strategic work-out plan that I follow throughout the week, consisting of 3 days lower bodies and two days of the upper body.

People often ask, how do I have all this energy that lasts throughout the day?

I have a blog post talking about "How do I manage my energy?" if you would like to know more, read the blog post here. How I set the tone for the day keeps my mind sharp and motivated when I follow these rituals. I feel accomplished that I have completed most of my tasks before the day even got started. I know many people struggle either waking up early in the morning or having too many obligations that it keeps them from being committed to their health goals. Honestly, it is not an easy thing, but it definitely can be done if you're willing to commit.

The key is to make it a habit; then you will sort of just motion yourself to do it!

Another critical factor to keep in mind is making sure you are fueling yourself in the morning. I often add protein into my coffee and creatine to help build my muscles and keep me energized to do my routine. After I finish my strength training, I would make a high-protein breakfast with lots of good fats. My go-to staple in the morning is avocado toast.

This is my current avocado toast recipe:

- 1 large slice of whole-wheat bread

- 1 organic sunny-side-up egg

- half an avocado

- 1 tsp of fresh crushed garlic

- 1/4 tsp of sea salt

- 1/4 tsp of hemp hearts

- 1 tsp of lemon juice

- a sprinkle of cayenne pepper or red chili peppers

Direction: I would mix all the ingredients into a bowl and mix it well while toasting my bread and cooking an egg. Then plate it nicely.

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