We all like to get our workouts out of the way to do the things we really love…and a morning exercise plan does just that! However, if you need yet another motivator to set that alarm clock bright-and-early, many studies show that working out in the morning burns more fat!

Here’s Why:

1. Throughout the day your main source of energy is from carbohydrates in your meals. As your body rests during sleep, you use up those carbohydrates. When you wake up first thing in the a.m., your body is depleted of carbs and therefore will look to body fat for fuel instead. To take advantage of this morning fat-burn you should exercise first thing in the a.m. Don’t eat a full breakfast because a) you’ll give your body carbohydrates as a source of energy instead of body fat and b) you may feel nauseous with a big meal in your tummy pre-workout.

2. Another fabulous perk you get from working out first thing in the a.m. is that your metabolism is elevated for the rest of the day. An elevated metabolism for the day equals more calories burned, which in turn helps you to reach your weight-loss/get-ripped goals!

3. Many people also find it favorable to workout first thing in the morning simply because they get their workout out of the way and find it “starts the day off right” and helps keep unhealthy cravings at bay (Who wants to sabotage all the hard work they already did?) Morning workouts also help people to manage stress better throughout the day.

So, now that you’re enjoying these great benefits of early morning sweat sessions, the key is to plan the rest of the day with healthy protein-packed meals! The best thing you can do for your body post-workout is to eat breakfast! By eating breakfast after you workout in the morning, you’re giving your body the ideal setting to jump start your metabolism and repair all that muscle you’re building.

Following are a few healthy pre-and post-workout meal options:

Pre-workout snack options: Since you’re eating so close to the time of your morning workouts, you don’t want to eat too much. Try to get in at about 100-150 calories. Try a small yogurt, a glass of skim milk or juice, a 100 calorie protein bar (or half of a regular bar) or a banana. Even just a few handfuls of cereal “on-the-go” may give you the jump-start you need.

Post-workout breakfast options ranging from 250-350 calories:

• Muesli with Nonfat yogurt and Frozen berries – 1 cup each of yogurt and berries and ½ cup muesli. Mix together!

• Whole-grain Toast w/ Peanut butter – 2 slices of whole-grain toast with 2 tbsp peanut butter and a glass of skim milk.

• Quinoa Porridge – Our favorite breakfast is the quinoa grain which is full of protein. Mix with 1 cup rice milk, 1 tbsp honey and a sprinkle of cinnamon. (Other grain options include buckwheat, millet and oats. You can mix-n-match toppings to your liking; top with your choice of milk, yogurt and fruit and add a tbsp of ground flaxseeds for healthy omegas.)

• Whole-grain Toast with 2 eggs – Prepare 2 whole eggs either scrambled or poached (beware of fattening methods like frying which can add unwanted calories…if you must fry, try to mist the pan with olive oil instead of coating the pan). Serve on one slice whole-grain toast.

• Protein Shake with Frozen fruit – Blend up your choice of protein powder with 1 cup low-fat milk or rice milk, ½ cup frozen berries and 1 tsp ground flaxseeds. For an extra-filler, add a tbsp of nut butter or ¼ cup of oats. (This may seem strange, but it adds the fullness factor that some people crave when “eating” a liquid shake in replacement of a meal.)

• Cereal with Milk & Fruit – 1 cup of high-protein/low-sugar cereal (Kashi has great options), skim/low-fat milk and a peach and/or apple or pear.

• Fruit Salad w/ Nuts & Seeds – Prepare 2 cups of fruit salad with 2 tbsp each nuts and seeds. (Its better not to eat fruit alone, so if you like fruit for breakfast, including nuts and seeds will balance your blood sugar levels, and allow the energy to last longer.)