What Should You Eat Before a Morning Workout?

Finding the time to workout isn’t always easy. For many, the early morning hours are the only suitable time they have to get a workout in. You may have clients that roll out of bed, throw on their fitness gear and head out the door. In this article, we will explore a common question these morning fitness fanatics face—should you eat before a morning workout, and if so, what? 

Pre-Workout Nutrition: What Foods to Eat Before a Morning Workout

The two most important macronutrients for pre-workout fueling are carbs and protein. 

• Carbs provide the glucose that your muscles use as their main source of fuel. For short-duration and high-intensity exercise, the glycogen stores in the muscles are the main source of energy (1). Therefore, consuming carbs before a workout can help replenish glycogen stores and prep the body for a workout. 

• Protein is an essential macronutrient. Protein is contained in every cell in the body and is made up of building blocks called amino acids. These building blocks help create and build muscle after strength training workouts. Protein can also help curb hunger and provide a sense of satiety while working out. 

Two nutrients that clients can skip in pre-workout snacks or meals are fat and fiber. Fat and fiber are both nutrients that slow down digestion. Consuming high amounts of fat and fiber before working out may lead to stomach discomfort and cause your clients to feel heavy and lethargic. 

The Type of Early Morning Workout Matters

Deciding whether to eat before a workout is a controversial topic and a common dilemma. Pre-workout meals have received praise for providing energy to sustain the body through a workout. However, performing fasted workouts has also become a popular trend. Knowing when and what to eat before a workout depends on the type of exercise your clients are performing. 

Understanding the type of exercise your clients are performing and their goals is step one in determining whether they should be eating before their morning workout. For clients looking to burn some body fat and work up a sweat in the morning, fasted cardio may be a great option. However, if your clients are working out on an empty stomach in hopes of increasing their overall performance—run faster, lift heavier, grow stronger—they may want to rethink. 

Short-Duration Cardio: High Intensity

High-intensity, short-duration cardio typically lasts 30-45 minutes. One example is high-intensity interval training (HIIT). This type of exercise uses mostly glycogen as fuel. Glycogen is the stored form of glucose and is the main fuel of the body. Muscles dip into glycogen reserves during a workout. Most individuals have enough glycogen stored in their muscles to sustain short-duration cardio without needing to eat something (2).

Long-Duration Cardio: Moderate to High Intensity

Moderate to high-intensity long-duration cardio lasts 60-90 minutes or more. Examples of long-duration cardio include running, cycling, rowing, or cross-country skiing. During longer cardio workouts, the body utilizes a combination of both carbohydrates and fat for fuel. For longer-duration cardio, your clients may benefit from consuming a higher carbohydrate snack before working out. 

Long-Duration Cardio: Low to Moderate Intensity

Low-intensity or light exercise makes fewer demands on the body. Examples include longer walks, yoga, or tai chi. For this form of working out, it isn’t necessary to eat as much beforehand. The body is able to tap into fat stores for energy to provide a sustained flow while exercising. If your clients find themselves hungry in the middle of their workout, encourage them to include a small protein-rich snack before they start to help curb their appetite without causing unwanted stomach discomfort. 

Resistance Training

Strength training requires a burst of power and energy. If the body is not properly fueled before strength training, it may not have the energy it needs to challenge the muscles enough to stimulate muscle breakdown and repair (3). Including a small meal or snack beforehand can provide your clients with enough energy to sustain a strength training workout at a higher intensity. 

Your personal training clients should consider a snack that offers both protein and carbohydrates before strength training. The carbohydrates will provide the necessary fuel to the muscles, while the protein can aid muscle growth and recovery. For those who feel strongly about not eating before working out, remind them that it is possible to gain muscle without eating beforehand. Encourage those clients to include adequate protein and carbs throughout the rest of the day. 

Pre-Workout Snack and Meal Ideas

If your training clients find themselves wanting to include pre-workout snacks or meals, here are some healthy options. 

• Fresh or dried fruit: Bananas are a great pre-workout snack packed with potassium. They are rich in easy-to-digest simple carbohydrates and sugars. Likewise, dried fruits like raisins, apricots, mango, and apples can be a great option as well. Encourage your clients to look for dried fruit with no added sugar. Dried fruit is naturally sweet enough on its own and provides adequate amounts of natural sugars and calories. 

• Granola or dry cereal: Granola typically has an oat base. Oats are healthy carbs that can be digested quickly. Grabbing a handful of dry cereal can also be a great pre-workout snack. Cereal is packed with carbs and is exactly what the body needs before an early morning workout. Have your clients look for cereals that are low in fiber and added sugar. Grabbing a few handfuls of dry cereal and foregoing the milk before working out can help avoid any stomach discomfort. 

• Pancakes or waffles: These breakfast staples can be made with a variety of grains to provide the carbs needed to fuel your client’s workout. They are versatile and can be made ahead of time. Encourage your clients to freeze extras to pop in the toaster on busy mornings or top with Greek yogurt and strawberries. 

• Oatmeal: On mornings when your clients have a bit more time, oatmeal can be a great pre-workout meal. Oatmeal is packed with carbs and can provide sustained energy throughout a morning workout. There are endless possibilities when it comes to mix-ins for oatmeal, including nut butter like almond butter or peanut butter, dried or fresh fruit, Greek yogurt, and protein powder. 

• Toast with jelly: Jelly toast is a traditional breakfast staple and is an easy-to-digest and easy-to-make pre-workout snack. Encourage your clients to opt for whole-grain toast with complex carbs. If they have noticed stomach issues with fiber in the past, sourdough can also be a great alternative option. 

• Granola bar or protein bar: Granola bars can be a quick fuel source to provide a boost of energy before an early morning workout. Consider a high protein bar before strength training to help curb hunger and provide protein for muscle building and recovery. 

• 100% fruit juice: Some clients just don’t feel good working out after eating, no matter what foods they try. 100% fruit juice can be a great option for clients struggling to eat at early hours. It can provide a quick source of sugar and a boost of energy for clients not wanting to eat food before working out. 

When to Eat Before a Morning Workout

Eating before working out is highly individualized. Some clients may be able to eat a large meal 30 minutes before working out and feel great. Others may struggle to keep down a simple granola bar. A good rule of thumb is to include a small meal or snack containing carbs and protein 1-3 hours before working out. Research has also found that eating a carbohydrate-rich snack 30-60 minutes before exercise may promote optimal performance (4).

What Should You Eat Before a Morning Workout

Eating and exercise go hand in hand, and knowing when and what to eat can make a difference in your clients’ workouts. Sit down with your clients and start by talking through their exercise goals. There is no one size fits all approach when it comes to eating before a morning workout. Remind your clients that it may take some time to figure out what works best for them. 

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References

1. Gollnick, P. D., & Matoba, H. (1984). Role of carbohydrate in exercise. Clinics in Sports Medicine, 3(3), 583–593.

2. Rothschild, J. A., Kilding, A. E., & Plews, D. J. (2020). What Should I Eat before Exercise? Pre-Exercise Nutrition and the Response to Endurance Exercise: Current Prospective and Future Directions. Nutrients, 12(11), 3473. https://doi.org/10.3390/nu12113473

3. Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International Journal of Environmental Research and Public Health, 16(24), 4897. https://doi.org/10.3390/ijerph16244897

4. Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528. https://doi.org/10.1016/j.jand.2015.12.006