Early Bird Gets Most Buffed?
The task here is to spare the muscle, and further stimulate bodyfat to be used to fuel the workout. The first part is solved by gulping down a protein drink with at least 40 grams of high-quality protein (preferably Whey, which is high in L-Glutamine). This way, the inevitable lost protein is taken from your bloodstream, not your biceps (keep in mind that muscle IS protein!).
The second part can be done a couple of different ways. First off, drink plenty of water!! Water is an absolute necessity to make this happen! Secondly, pop a couple of fish oil or flax seed oil capsules. Getting a couple of grams of "good" fats can help jump start the fat burning process in your body. Also, if approved by your physician, caffeine/ephedrine-based fat burners can do wonders in both releasing stored bodyfat into the bloodstream, AND crank up your metabolism to burn even more calories.
As for the timing, try to get your protein drink, fish oil, and fat-burn pills into your system about an hour before the workout. In other words, it's a good strategy to do this first thing as you wake up, and then do the normal morning chores until it's time to head for the gym. 45 minutes is the bare minimum you want to allow for the nutrients to enter your bloodstream.
Avoid carbs like the plague - until immediately after the workout. Then you'll benefit from 100 grams or so of something sugary, like a couple of bananas or a classic Coke (!).
Morning Weight Training
The objective here is to get your overall energy levels up ASAP. You'll need plenty of fuel readily available in your bloodstream to make sure you can pull off a heavy session with the barbells. In other words, you have the very opposite situation as above, where you strived to keep energy levels DOWN.
First thing when you wake up, is to eat something that'll give you a good load of carbs and protein. Oatmeal porridge, egg whites, a fruit, a glass of juice, and a glass of low-fat milk is THE power breakfast. Give yourself a variation of fast and slow carbs, and don't forget to get some good fats in there as well.
Allow for at least an hour to digest this food. You don't want to go to the gym and find that your body is still busy trying to digest the breakfast.
One thing the
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