I train 1st thing in the morning. I'm usually at the gym within 15-20 minutes of waking up. I usually will do a scoop of Waxy (35g) with some free form BCAA and EAA (15-20 grams) before hitting the gym. I do not know that I could stomach too much more food/liquid in my gut as I am about to hit the weights. Any suggestions?
I am not a huge fan of dextrose or malto. I have not tried fruit but I'd guess something with more substance in my stomach would be worse but I'm not sure. Funny you mention honey because I was actually considering that.
I too train 30 minutes after waking, I'm experimenting at the moment. So far oats, flaxseed, and 1 scoop of protein in water 25 minutes before training seems the best. After I workout I have a protein and carb shake, 2 scoops with 49g of carb in. I then walk a fast pace to work for 25mins.
I'm interested to know if I'm getting it right, it's only been a week on HCT and early morning working out - so fr so good.
For simple carbohydrates I would recommend either a banana or honey; honey is especially good because it is non-perishable and would not give you a lot of volume in your stomach. If you are looking for some complex carbohydrates (sustained energy) then I would recommend oatmeal.
Assuming that you are using powdered BCAA's you could always take them intra-workout instead of pre-workout to avoid feeling too full prior to training.