What makes it a little more complicated is that due to work and a young family I have to train early in the morning, so I will be in the gym ready to go at 6am. After training I leave the house around 7:30 to cycle to work which takes around an hour.
What would you advise in the way of supplements and timings?[/quote]
Your situation doesn’t sound that bad, all things considered. Early morning sessions can suck, but you generally adapt to them soon enough.
If I were in your position, I’d get up 5:15-5:20ish, shamble down to the kitchen and get two scoops of Plazma ready (or pre-mix it the night before and toss it in the fridge, no prob). If I’m especially dragging and in need of caffeine, I’d mix it right with a Spike Shooter, but I wouldn’t make that the regular every-session habit. Finish the whole Spike and half the Plazma by 5:45 or so and have the rest during training.
Figure training is finished right around 7:00 to leave time to freshen up and get ready, I’d try to have a serving of Mag-10 before taking off for work (or during the ride if I can drink and pedal without crashing), and then have my pre-packed solid breakfast as soon as I can when I get to the office. Probably a bunch of hard-boiled eggs, some fruit, and maybe some oatmeal.
The most complicated part that I see here isn’t necessarily the early morning workout, it’s the hour of “cardio” immediately after lifting. That means it’s even that much more important to get your workout nutrition together, and it’s why the Mag-10 post-lifting/pre-biking will help a ton to preserve muscle.
The Plazma before and during lifting is to counteract lifting on an empty stomach. Some guys do alright lifting with nothing in their system, but if you can lift while properly fueled and in an ideal situation, really, why wouldn’t you?