Nutrition for getting sexy arms isn’t too complex. Especially if you ignore all the fads.

However, there are certain situations when basic nutrition just won’t do-some advanced techniques are called for.

One tricky area is when you exercise very early in the morning. Since your body is coming out of a fasted state, you have to be very precise with your nutrition.

Thus, without further ado, here are some tips for early morning workout nutrition:

1. First priority is to drink. Water, not booze! You are severely dehydrated when you wake up whether you feel it or not. So drink at least 2 cups of water immediately-do this before anything else. You also need to rehydrate or else you won’t be able to digest breakfast.

2. Exercising 3 hours after rising. You can go ahead and have a full breakfast here. Make sure it’s balanced, though. Include a protein, carbohydrate, fat and vegetable source. Doing so will maximize the amount of nutrients going to your active tissues before working out.

3. When the workout is 1 hour upon waking. You need some carbs and some fat to slow down the digestion of the carbs. A good choice here would be a peanut butter sandwich. And make sure the bread is whole grain, no high fructose corn syrup allowed!

4. If you’re going to exercise 10 minutes after waking up. Have some type of carbohydrate supplement like Gu energy gel. Or you could have a shake with maltodextrin and casein protein. The maltodextrin will be absorbed very quickly by your body and the protein will prevent muscle breakdown.

Exercising right after waking up is not good for you. It’s simply too hard for the female body to digest food so quickly. If you do this, you’re most likely going to start exercising while still in the fasted state-not a good thing if you’re trying to get sexy arms! So try to give yourself at LEAST 30 minutes between eating and exercising in the morning.