Food is fuel; no matter who you are, the trick is figuring out what will work for you and your body based on the time of day you prefer to train. If you love an early sweat session, here are some tips on what to eat before a morning workout.

what to eat before a morning workout

What Should You Eat Before a Morning Workout?

If you hit an early morning workout, you probably fall into one of two camps:

  1. You can’t even THINK about eating something before you train or 
  2. You’re down to nibble on something small

When you train early in the morning, you likely won’t have much time between when you take your last bite and when your workout clock starts. This means limited digestion time, so we advise sticking to quick-digesting carbs and lean protein.

If you’re hitting a high-intensity workout, skip the fat, which will slow down the digestion of the foods you eat it with. Carbs are the way to go if you have to prioritize carbs or protein (you’re not hungry enough for both). In this case, ensure you have quick-digesting protein (leftover lean meat or a quick protein shake) ready to eat ASAP when training finishes.

Morning Workout Meals and Snack Suggestions

Here are some specific meal suggestions if you’re training early in the morning.

  • Rice cakes with peanut butter powder and honey (add a bit of regular PB if you’re heading into a long run or strength session and need some healthy fat for prolonged energy)
  • A banana and whey protein shake (add a handful of almonds if you need healthy fats)
  • A smoothie with fruit and yogurt (add avocado or nut butter if you need healthy fats)
  • Egg white muffins and a slice of toast (add some butter if you need healthy fats)
  • Overnight oats. Strawberry? Carrot cake? Pumpkin spice? Everything Bagel? We’ve got you covered (these recipes have some healthy fats already)
  • Protein muffins or pre-made protein pancakes (just pop ‘em in the toaster) with a quick shake

If you really can’t stomach anything, that is okay! That means your post-workout meal is much more important, and you should aim to get this in as soon as you can [1].

 

Post Workout Meal Suggestions for Morning Sessions

No matter what time you work out, your post-workout meal is the day's most important meal. If you work out in the morning, this is likely to be your breakfast or your lunch. 

Immediately post-workout, you need to give your body quick energy to kick-start recovery. This means more quick-digesting carbs and lean protein options. 

If you did eat breakfast, you can add a bit of healthy fat to your post-workout meal or snack. Your body already has some fuel in the tank to draw from. But, if you didn’t eat anything beforehand, it is probably smart to get something quick-digesting in your system ASAP and then eat a more balanced meal with healthy fats again soon after. 

Throughout the rest of the day, focus on balanced meals with plenty of veggies, protein, and healthy fats. Dig into more specific meal timing here! 

 

Final Thoughts on What to Eat Before a Morning Workout

Do your best to opt for quick-digesting carbs and protein before your workout. If you can't swing it because of timing or preference, get in your post-workout meal or snack as quickly as you can. 

For more specific meal timing strategies, a 1-on-1 WAG Coach can personalize timing and suggestions based on your goals, body, training schedule, and food preferences.