• Skip to main content
  • Skip to primary sidebar

Seasonal Cravings

Seasonal Recipes and Travel

  • Facebook
  • Instagram
  • Pinterest
  • RSS
  • Twitter
  • Resources
    • Gluten Free For Beginners
    • Gluten Free Food List
    • Pros and Cons of a Gluten Free Diet
    • How To Meal Plan
    • Clean Eating For Beginners
    • Clean Eating Pantry Staples
    • Gluten Free Halloween Candy List
    • Gluten Free Diet Meal Plan
    • 100 Gluten Free Dairy Free Breakfasts
    • 100 Gluten Free Lunch Ideas for Kids
    • 50 Easy Gluten Free Chicken Dinner Recipes
    • 45 Best Gluten Free Products at Costco
    • 30 Best Gluten Free Products at Trader Joe's
  • Recipes
    • Dairy Free
    • Keto
    • Paleo
    • Whole30
    • Appetizers
    • Breakfast
    • Cocktails
    • Desserts
    • Dinner
    • Instant Pot
    • Salads
    • Slow Cooker
    • Soups
    • Smoothies
  • Lifestyle
  • Travel
    • Bermuda
    • Europe
    • United States
      • Florida
  • About
    • About Karen
    • Contact
    • Disclaimer | Policies
    • Food Blogging Resources
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Recipe Index
  • Resources
  • About
  • Contact
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×
    • roasted acorn squash
      Gluten Free Dairy Free Side Dishes
    • crispy smashed potatoes
      30 Fingerling Potato Recipes
    • 30 Easy Pork Recipes
    • woman with healthy groceries
      5 Tips For Eating Healthy on a Budget
    • chicken broccoli stuffing casserole
      20 Casserole Recipes
    • 10 Low Carb Recipes You’ll Want to Make On Repeat
    • chicken noodle soup
      15 Chicken Soup Recipes
    • High Protein Quinoa Yogurt Parfait
      Healthy Breakfast Ideas to Fuel Your Busy Days
    • Lemon Rosemary Salmon
      16 Easy Gluten Free Weeknight Dinners
    • snack pack
      Meal Prep Recipes for Weight Loss
    • instant pot taco soup
      Taco Soup Recipes
    • Beach on Amelia Island in Northern Florida along the Atlantic Ocean
      Top 10 Cities in North Carolina To Visit

    Best Breakfasts To Eat Before The Gym According to a Nutritionist

    Published: Sep 13, 2023 Modified: Sep 13, 2023 by Karen Kelly This post may contain affiliate links.

    While not everyone is a ‘morning person,’ the early morning is a great time to work out and can offer several valuable benefits. Fitness and nutrition expert Patrick Dale from Fitness Volt has revealed a useful guide on what to eat to fuel your morning workouts and maximize early-morning energy.

    man lifting weights

    Photo Credit: Deposit Photos

    What are some suggested morning pre-workout meals and snacks?

    Armed with the information above, you should have no problem selecting your early morning workout meals and snacks. That said, here are a few ideas to get you started:

    • Ripe banana mashed onto toast with a little honey
    • Cereal and low-fat milk
    • Fruit smoothie made with soft fruit, low-fat yogurt, and protein powder
    • A carb/protein energy bar or granola bar
    • Scrambled egg whites and rice crackers
    • Instant oatmeal and berries
    • Bagel and turkey slices
    • Toasted English muffin with low-fat cream cheese
    • Toast and fruit preserve, plus a cup of low-fat natural yogurt
    • Turkey and crackers

    Ultimately, as long as your meal contains moderate to high carbs and a source of protein, it will provide your body with what it needs to power through your workout, even if those foods are not traditional breakfast foods.

    How long before working out should you eat? 

    Ideally, you should consume your early morning meal 30-60 minutes before you start training, as this will give the food long enough to start digesting. Make sure to save time by planning and preparing your morning workout meal the night before your workout.

    Also, liquids digest more quickly than solids, so if you plan to train shortly after getting up, it may be better to drink rather than eat your pre-workout meal.

    Pro tip: Make sure what you eat the night before is also a pre-workout meal

    Even a great pre-early morning workout meal will not make up for not eating correctly the night before. Eating a nutritionally complete meal a few hours before bed will help fuel muscle recovery and growth and ensure you wake up with good levels of muscle glycogen. Your early morning pre-workout snack should top up your already high levels of glycogen and glucose. Try this Tender London Broil or Grilled Lemon Thyme Chicken

    Carbohydrates

    When you eat carbohydrates, they are broken down into glucose which acts as an immediate source of energy, and any surplus is converted to and then stored as glycogen.

    As glucose and glycogen are needed to power you through your workout, carbohydrates should be the cornerstone of your pre-early morning workout meal.

    Because there will not be much time between getting up and starting your workout, you need fast-acting and easy-to-digest carbs. This means you should choose foods that rank moderate to high on the glycemic index chart (1).

    The glycemic index chart ranks carbs from 1-100, with 100 being the fastest acting. Moderate to high glycemic carbs are digested easily and raise your blood glucose quickly.

    Examples of moderate to high GI foods include:

    • Dates
    • Breakfast cereal
    • White bread
    • Ripe bananas
    • White rice

    Protein

    While you can eat carbs before training, some research suggests combining carbs with protein will have an even better effect (2). Consuming carbs with protein provides energy and can also help prevent muscle breakdown.

    Avoid fatty foods

    Fat is the most significant gastric inhibitor, keeping food in your stomach longer and delaying digestion. As such, your pre-early morning workout meal should be very low in fat, not even healthy fats such as olive oil, flaxseed oil, or coconut oil. Also, avoid natural sources of fats, such as nuts and whole eggs.

    Low fiber-foods

    Fiber is part of most carbohydrate foods. However, while fiber is very good for you, like fat, it is also a major gastric inhibitor and best avoided in pre-early morning workout meals. Instead, look for more refined and naturally low-fiber foods like white bread instead of whole-grain bread.

    Learn more about eating healthy on Seasonal Cravings

    References:

    1. Glycemic Index.org: Glycemic Index Chart

    2. PubMed: Pre-Exercise Nutrition: The Role of Macronutrients, Modified Starches and Supplements on Metabolism and Endurance Performance https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042570/

    About Karen Kelly

    Hi, I'm Karen Kelly a certified health coach, freelance food writer, and blogger. At Seasonal Cravings, you will find wholesome gluten-free recipes and healthy lifestyle tips.

    Reader Interactions

    Follow us on Pinterest, Facebook , and Instagram for all of the latest recipe and travel content.

    Tell Us What You Think Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hello!

    I'm Karen Kelly a food and travel writer, health coach and recipe creator. At Seasonal Cravings you will find quick, healthy recipes and the best travel tips!

    ABOUT KAREN»

    Summer

    pan seared shrimp

    35 Insanely Delicious Shrimp Dinners

    Easy Teriyaki Salmon

    Easy Teriyaki Salmon

    London Broil

    Fail Proof Tender London Broil Recipe

    45 Healthy Oatmeal Toppings

    woman lifting weights

    5 Power Foods to Fuel Your Workout

    best trader joes products

    30 Best Gluten Free Products at Trader Joe's

    Creamy curry chicken with white rice

    Campbell's Chicken Curry

    Watermelon Feta and Cucumber Salad

    15 Summer Watermelon Recipes

    Footer

    ↑ back to top

    About

    • Recipes
    • About Me
    • Disclaimer | Policies

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact

    Copyright © 2023 Seasonal Cravings

    Stock Photos Provided by Depositphotos