A Proven Path to a High-Energy, Fat-Burning Morning
On the days I workout, this is my ultimate protein shake for burning fat and gaining muscle. This recipe is a deliciously creamy iced coffee drink that makes me feel awesome! I get complete mental focus, better performance and it sets me up for the rest of the day.
Getting your nutrition right will seriously optimize your body and mind in the morning!
4 goals for a seriously evolved morning 1. Create and sustain peak physical and mental energy for the day 2. Stay in fat burning mode all day 3. Feel satisfied with absolutely no cravings 4. Preserve or gain muscle
You can meet all 4 goals by occasionally adding exactly the right protein to your cup of coffee.
If you need a pick-me-up or don’t like to work out on an empty stomach, this recipe is perfect. Drinking this first thing in the morning revs up your metabolism and prevents you from overeating later in the day. It will keep you fuller longer and help promote fat loss.
When I wake up, I drink 16 oz. of room temperature water and take Klean Cognitive. I then drink something I call evolved Coffee before working out.
evolved CoffeeIngredients • 1 scoop ēWhey (I prefer dark chocolate for this) • 2oz coconut milk or organic heavy whipping cream • 11oz fresh-ground brewed coffee (Here are tips for making the healthiest cup of coffee) • 1/2 tsp fresh-ground cinnamon • 1 Tbsp eliteNQ IGNITE MCT Oil • Ice
Directions Fill a glass shaker full of ice. Pour the coffee over the ice. It should come to the 12oz mark. Pour in the coconut milk, cinnamon, IGNITE and then the scoop of ēWhey. Shake!
Be sure to ice the coffee BEFORE adding the ēWhey. Heat can destroy ēWhey’s probiotics and immune components.
Here’s why this is such a kick-ass shake -
ēWhey Low-Carb Organic Protein For a great workout, especially first thing the morning, it’s ideal to eat foods that increase dopamine and acetylcholine – two neurotransmitters that boost drive and focus. High-protein foods like ēWhey will supply the amino acid building blocks from which these stimulating neurotransmitters are synthesized. ēWhey will also “feed” muscles during a workout because it digests quickly, preventing the body from burning muscle. Plus, it makes the drink taste delicious!
A study in the journal Physiology and Behavior compared the effect of a breakfast with either a balanced (1 to 1) ratio, a high-protein (1 to 4) ratio, or a high-carb (4 to 1) ratio on cognitive performance and blood sugar maintenance for 3 hours after eating. Results showed that the high-protein meal produced much better cognitive performance compared to the other two meals, and the low-glycemic nature of the meal allowed for a longer, better sustained attention span in participants.
Coffee Coffee has antioxidant properties, contains detox elements on the liver, is ergogenic, lowers blood-sugar levels, lowers risk of certain cancers and diseases, stabilizes certain symptoms of metabolic syndrome and has benefits to the cardiovascular system. Coffee is a good source of arabinogalactan proteins, which some types of good gut bacteria (such as the probiotcs in eWhey) use as a nutrient source. In some studies, coffee has been associated with lower incidences of dementia, Parkinson’s disease, and Type 2 diabetes. Research has even shown that coffee consumption — both regular and decaf — is associated with lower risk of death.
Coffee can be a great part of a pre-workout drink because, when consumed in moderation, can provide similar hydrating qualities to water.
Then there's the caffeine found in coffee. Caffeine can elevate fat-burning during workouts by as much as 15 percent and helps liberate stored fat. This helps your body burn the stored fat in your love handles.
Caffeine’s scientifically proven benefits include the ability to extend endurance, boost strength and performance, sharpen focus and bolster memory retention. It may even allow you to train early in the morning with the same intensity as you would later in the day when the body’s neuromuscular system is fully activated. Caffeine is lipolytic, meaning it binds to fat cells, encouraging them to release more stored fat for energy. Caffeine can also help you with your perceived exertion, allowing you to feel less suffering while training.
Coconut Milk or Heavy Whipping Cream This provides healthy fat, which helps deliver the caffeine and intensify the stimulant effect, reducing the amount of coffee needed. Coconut milk contains Medium-Chain Triglycerides (MCTs) which the brain uses as fuel. MCTs also aid in muscle-building and recovery. Cinnamon Not only will cinnamon boost the flavor, but it will also help keep your blood sugar at a healthier level, which prevents dips in your energy and spikes in your hunger level. In a study published in the American Journal of Clinical Nutrition, cinnamon was found to slow the rate of stomach emptying after meals and reduce the rise in blood sugar after meals to negate more binging later. There is ample evidence that it can be used to reduce the glycemic index of a meal up to 29%, reducing a blood sugar spike.
Research has also demonstrated it may lower total and LDL cholesterol and triglycerides. It even contains antioxidants and seems to improve fat metabolism.
Ice Ice drops core body temperature thus increasing metabolism.
NOTE: If you are under a great deal of stress, aren’t sleeping well, have adrenal, gut or other major health issues that may be impacted by caffeine, then you should avoid using coffee or any type of stimulant.
ADDITIONAL SUPPLEMENT TIP: Take fish oil with breakfast. It will improve energy use and insulin sensitivity. It can also help make muscle gains improving gene activity.
QUESTION: What do you like to eat or drink in the morning?