What to Eat Before a Morning Workout: A Beginners Guide
Waking up for a morning workout is a big win. You’ve beaten the snooze button, and you’re ready to get moving. But then a tricky question pops up: should you eat breakfast first? And if so, what should you eat? It can be confusing. Some people say exercising on an empty stomach is best for burning fat. Others warn you’ll run out of energy and have a terrible workout.
So, what’s the right answer? The truth is, it depends on you and your workout. There isn’t a one-size-fits-all solution. But don’t worry. This guide will help you understand everything you need to know about fuelling your body for a morning exercise session. With the science behind pre-workout nutrition, I will share plenty of easy breakfast ideas and help you figure out what works best for you. By the end, you’ll feel confident about what to eat to have a great workout and feel fantastic afterwards.
Should You Eat Before a Morning Workout?
The debate about whether to eat before a morning workout, known as “fasted cardio” versus “fed cardio,” is a hot topic in the fitness world. Let’s look at what the science says and break down the pros and cons of each approach so you can make an informed choice.
The Case for Eating Before Exercise
If you eat before a morning workout, it gives your body the fuel it needs to perform at its best. The main energy source for your muscles is glucose, which comes from carbohydrates. When you eat a carbohydrate-rich breakfast, you top up your glucose stores. This gives you the energy to work out harder and for longer.
For high-intensity workouts like running, swimming, or a HIIT class, having fuel in the tank is crucial. Without it, you might feel tired, dizzy, or weak. Your performance could suffer, and you might not get the most out of your session. A pre-workout meal can also help prevent your body from breaking down muscle for energy. When your glucose stores are low, your body might turn to muscle protein, which is not ideal if you’re trying to get stronger.
The Case for Exercising on an Empty Stomach
Some people prefer to work out on an empty stomach. This is often called “fasted cardio.” The main argument for this is that it can help your body burn more fat. When you haven’t eaten, your insulin levels are low. This makes it easier for your body to access its fat stores and use them for energy.
Some studies have shown that people can burn up to 20% more fat when they exercise in a fasted state. This sounds great, but it’s important to remember that long-term fat loss depends on your overall calorie balance, not just on when you burn fat. What you eat before a morning workout, or whether you eat at all, is only relevant if you watch what you eat all the time.
Exercising on an empty stomach might work well for low to moderate-intensity activities, like a gentle jog, a walk, or a yoga session. However, for more intense workouts, you might find you lack the energy to push yourself. You could also feel light-headed or nauseous. It’s really a matter of personal preference and how your body responds.
Finding What Works for You
So, what’s the verdict? There’s no single right answer of what to eat before a morning workout. The best approach depends on several factors:
The Type of Workout: For a long or intense workout, eating beforehand is generally a good idea. For a short, light workout, you might be fine exercising on an empty stomach.
Your Personal Goals: If your main goal is performance, like running a faster 5k, then eating before your workout will likely help. If your goal is general fitness or fat loss, you can experiment to see what feels best.
How You Feel: This is the most important factor. Some people feel sick if they eat before a workout. Others feel weak if they don’t. Listen to your body and pay attention to how you feel during and after your workouts.
A good way to figure out your preference is to try both. Try exercising on an empty stomach for a week, and then try having a small breakfast before your workouts for another week. Keep a simple journal of how you feel and how well you perform. This will give you the best insight into what your body needs.
The Building Blocks of a Great Pre-Workout Breakfast
When you decide to eat before a morning workout, it’s not just about filling your stomach. It’s about choosing the right nutrients to power your performance. The perfect pre-workout breakfast is a team effort, starring carbohydrates and protein.
Why Carbohydrates are Key
Carbohydrates are your body’s favourite and most efficient source of fuel. Think of them as the petrol for your car. When you eat carbs, your body breaks them down into glucose. This glucose is then used for immediate energy, or it’s stored in your muscles and liver as glycogen.
When you start exercising, your body taps into these glycogen stores to power your movements. If your stores are low, you’ll feel like you’ve hit a wall. You’ll get tired quickly and won’t be able to perform at your best.
There are two types of carbohydrates: simple and complex.
Simple carbs, such as those in fruit, honey, and white bread, are quickly digested. They provide a fast burst of energy.
Complex carbs, found in foods like oats, whole-grain bread, and brown rice, are digested more slowly. They provide a steady, long-lasting supply of energy.
For a pre-workout breakfast, a mix of both can be ideal. Simple carbs can give you an immediate boost, while complex carbs will sustain you throughout your workout. Remember this when you are deciding what to eat before a morning workout and include both if needed.
The Role of Protein
Protein is often associated with post-workout recovery, but it also plays a valuable role in what you eat before a morning workout. Including a small amount of protein in your pre-workout meal can help protect your muscles.
During exercise, your muscles experience tiny tears. This is a normal part of getting stronger. Protein provides the amino acids needed to repair these tears. Having some protein in your system before you start can help kick-start this repair process and may reduce muscle soreness later.
Protein also helps to slow down the digestion of carbohydrates. This means the energy from your breakfast is released more steadily, preventing sudden spikes and crashes in your blood sugar levels. This can help you feel energised for longer by what you eat before a morning workout.
What About Fat?
Fat is also an essential source of energy, especially for longer, lower-intensity workouts. However, fat takes a long time to digest. Eating a high-fat meal right before you exercise can make you feel uncomfortable. It can even lead to stomach cramps.
For this reason, it’s best to keep fat intake low in your pre-workout meal. A small amount, like the healthy fats found in nuts, seeds, or a little peanut butter, is usually fine. Just avoid heavy, greasy foods like a full English breakfast to eat before a morning workout. Save that for a post-workout treat!
Timing Your Pre-Workout Meal
You’ve figured out what to eat before a morning workout, but when should you eat it? The timing of your pre-workout breakfast is just as important as the food itself. Eating too close to your workout can lead to stomach cramps, while eating too early might mean you’ve already used up that energy before you even start.
Here’s a simple guide to help you get the timing right.
If You Have 1-2 Hours Before Your Workout
If you have a bit of time, you can have a more substantial breakfast to eat before a morning workout. This is a great option if you’re planning a long or intense workout session. A balanced meal will give you sustained energy to power through.
Your meal should be rich in complex carbohydrates and contain a moderate amount of protein. This will give your body enough time to digest the food and convert it into usable energy.
Good options include:
- A bowl of porridge made with milk or water, topped with berries and a sprinkle of seeds.
- Two slices of whole-grain toast with scrambled eggs or mashed avocado.
- A pot of Greek yoghurt with a handful of granola and a sliced banana.
If You Have 30-60 Minutes Before Your Workout
If you’re short on time, you’ll need something quick and easy to digest to eat before a morning workout. The focus should be on simple carbohydrates that can provide a fast energy boost without sitting heavily in your stomach. A small amount of protein is still a good idea.
Good options include:
- A medium banana. It’s often called nature’s energy bar for a good reason!
- A small pot of low-fat yoghurt.
- A slice of white toast with a thin layer of jam or honey.
- A small fruit smoothie made with fruit, yoghurt, or a scoop of protein powder.
If You Have Less Than 30 Minutes
Woken up late? It happens! If you only have a few minutes to spare, you need something very light and quick to digest. Think of it as a small energy shot to eat before a morning workout.
Good options include:
- A handful of dried fruit, like raisins or dates.
- A few rice cakes.
- A small glass of fruit juice.
Don’t Forget to Hydrate
Whatever you choose to eat, it’s vital to drink water as well. Dehydration can seriously impact your performance and make you feel tired and weak. Aim to drink a glass of water when you wake up and sip more as you get ready for your workout.
The perfect timing is personal. You might need to experiment a little to find your sweet spot. Pay attention to how you feel. If you feel bloated or crampy, try eating a little earlier or having a smaller meal. If you feel low on energy, you might need a bigger meal or to eat a bit closer to your workout time. Listen to your body; it will tell you what it needs.
Simple Pre-Workout Breakfast Ideas
Knowing what to eat is one thing, but having quick and easy ideas on hand makes it much easier to stick to a routine. Here are some simple, tasty, and effective breakfast options, categorised by how much time you have to eat before a morning workout.
Meals for When You Have an Hour or More to Eat Before a Morning Workout
These balanced meals to eat before a morning workout provide sustained energy for longer or more intense exercise.
Classic Porridge with Toppings
Porridge is a fantastic source of complex carbohydrates.
What you need: 50g of oats, 250ml of milk or water, a pinch of salt.
How to make it: Combine the ingredients in a pan and cook over a medium heat for 5-7 minutes, stirring regularly.
Topping ideas: A sliced banana for simple carbs and potassium, a handful of berries for antioxidants, or a spoonful of nut butter for protein and healthy fats.
Scrambled Eggs on Whole-Grain Toast
This classic combination provides a great balance of protein and complex carbs.
What you need: 2 eggs, 2 slices of whole-grain bread, a splash of milk.
How to make it: Whisk the eggs with a splash of milk. Gently cook in a non-stick pan until they reach your desired consistency. Serve on top of toasted bread.
Greek Yoghurt with Fruit and Granola
A quick, no-cook option that’s packed with protein.
What you need: 150g of Greek yoghurt, a handful of mixed berries, 30g of granola.
How to make it: Simply layer the yoghurt, fruit, and granola in a bowl. Easy!
Quick Snacks for When You Have 30-60 Minutes to Eat Before A Morning Workout
These options are easy to digest and provide a quick hit of energy.
The Simple Banana
A banana is portable, easy to eat, and packed with simple carbs and potassium, which helps prevent muscle cramps. It’s the ultimate grab-and-go pre-workout snack.
Rice Cakes with Peanut Butter
A light and crunchy option that provides both simple and complex carbs.
What you need: 2-3 rice cakes, 1 tablespoon of peanut butter.
How to make it: Spread the peanut butter on the rice cakes. For an extra boost, you can add a few slices of banana on top.
A Quick Smoothie
Smoothies are a brilliant way to get nutrients in a form that’s very easy to digest.
What you need: 1 small banana, a handful of spinach, 150ml of milk or a plant-based alternative, 1 scoop of protein powder (optional).
How to make it: Blend all the ingredients until smooth. If it’s too thick, add a little more liquid.
Speedy Bites To Eat Before A Morning Workout
When you’re rushing out the door, these quick options can give you a much-needed energy lift to eat before a morning workout.
A Handful of Dried Fruit
Dried fruit like dates, apricots, or raisins is a concentrated source of simple sugar, providing a very quick energy boost. A small handful is all you need to eat before a morning workout.
A Small Energy Bar
Look for bars that are high in carbohydrates and lower in fat and fibre. Read the label to check for a simple ingredients list.
A Glass of Diluted Fruit Juice
Fruit juice provides a quick dose of sugar for energy. Diluting it with water can make it easier on your stomach and help with hydration. A 50/50 mix of juice and water works well if you don’t eat before a morning workout.
Your New Breakfast Plan
There are no strict rules, only guidelines to help you discover what makes you feel your best. The most important thing is to listen to your body. It will give you all the clues you need.
Start by thinking about the type of exercise you’ll be doing. A long run will require more fuel than a gentle yoga class. Then, consider your own preferences. Do you wake up hungry, or does the thought of food first thing make you feel queasy?
Experiment with different foods and timings. Keep it simple at first. Try a banana one day and a slice of toast the next. Notice how you feel during your workout. Do you have enough energy? Do you feel comfortable?
Over time, you’ll build a go-to list of breakfasts that you know will set you up for success. And remember to always stay hydrated. A glass of water is just as important as the food you eat before a morning workout.
What do you do? Have you just started and are still trying to work out what works best for you? Do you eat before a morning workout or after? Let me know in the comments below how you have found it. It may help others decide whether to eat before a morning workout or not!
