Body composition refers to the ratio of lean muscle to fat in your body (BF%). One ot the goals weight training is increase muscle while decreasing or minimizing fat gains and thus decreasing BF%. This is easiest to do when you add lean muscle. HIIT in combination with weight training are excellent choices for this purpose.
Bulk CEE from Bulk Nutrition or ON Creatine are much better choices in my opinion. You can get dextrose from either Bulk Nutrition, Vitaglo (cheap
) or a local brewing store.
I workout in the morning also, 6:00am in fact so I share the same problem. There is no way in hell I'm getting up at 4-4:30 to eat a meal. At that time, I have other business to attend to
What I do is make a shake with approx 40g whey and 60-80g of dextrose and take about a 1/3 of it before I workout and then sip another 1/3 as I workout and wash down the rest immediately at the end of my worlouk. Dextrose is a sugar (glucose) and you're right it's not ideal before your workout but it's much better than nothing. Dextrose, however, provides an excellent source of energy duing and directly after your workout. I mix my creatine with my morning shake.