Do you have an early morning workout within 30-45 minutes of waking up?
Do you wonder what you should eat that won’t upset your stomach?
Do you question whether or not you even NEED to eat?
Let’s talk about it.
First of all: yes, even though it’s early, I still recommend you eat something.
Why?
- A night of sleep depletes your glycogen stores. A quick snack will top off those stores enough to give you energy for your workout.
- Your cortisol levels – a stress hormone – are higher in the morning. This can have negative effects on your mood, your digestive system, your hunger levels later in the day, and the quality of your workout.
- Without fuel, you likely won’t be able to push as hard, especially if it’s a longer or tougher workout. This increases your risk of injury, and really, you just won’t have a good workout.
So, what should you eat?
Think simple. Something quick and easy, mostly carbohydrates, and easily digestible for you.
Examples of simple carbohydrate snacks:
- Banana
- Dates
- Raisins
- Sports gel
- Applesauce
- Dry cereal
- Pretzels
- Toast with jelly
Now, nutrition is going to be specific to what works for you. What your friend eats, or what I listed here, might not work for you.
Maybe a banana isn’t enough, especially for those longer or more intense workouts. In that case, you can look for a snack that has a little bit of protein and fat as well.
Examples of slightly heartier snacks:
- Banana with peanut butter
- Dates stuffed with peanut butter
- Energy bar or waffle
- Applesauce with protein powder
- Granola
- Muffin
- Toast with peanut butter
Have a hard time eating anything at all?
- Go for a liquid option, such as applesauce or a fruit juice.
- Our guts are trainable. Start small – maybe a liquid choice, or just half a banana. Gradually experiment with adding more food or different types of food over time, until you find a solution that works for you and sufficiently fuels your workouts.
Don’t skimp on morning workout fuel because you think you might not need it, or if you haven’t yet found something you can tolerate!
Remember: think simple, start small, and experiment.
Fuel up, and your body will thank you!
Happy early morning training!
-Dina
Dina Grimaldi is a triathlon & nutrition coach who helps athletes reach their goals while finding the balance they need to fit training comfortably into their lives, and who guides and supports those with nutrition or health goals to cultivate a lifestyle of sustainable habits and a healthy relationship with food.
“Applesauce with protein powder” why have I never thought of this. I’ve never eaten before morning workouts and I recently switched to exercising after work instead of before and it is such a different workout when you’ve had all day to fuel and hydrate – and balance your hormones (damn you cortisol!). If/when I go back to working out right after getting up, I am absolutely coming back to this article for inspiration.
I literally just ate that for a snack moments ago. First heard it from a triathlon club as their pre-race breakfast, and now it’s mine, too! Yup, I’ve had that realization too. I definitely try to remind myself of how my workouts feel when I’m fueled so I can make sure to do the same thing in the morning. Thanks for reading!