Morning workouts are an excellent way to kickstart your day with a surge of energy and feel-good endorphins. To fit in exercise before a busy schedule, you might have to skip the snooze button and hit the gym at dawn. That means your pre-workout fuel should be designed to sustain energy and enhance performance during your morning sweat session. Consuming the right mix of macronutrients can make or break your workout.
I share the best foods to reach for before you get moving, and I also touch on fasted workouts – are they safe and effective or should you fuel up first? Read on for morning pre-workout nutrition tips from a Registered Dietitian.
Why Pre-Workout Nutrition Matters
Fueling your body with the right nutrients before hitting the gym or pavement can provide energy for optimal performance and muscle gains, prevent muscle breakdown and fatigue, and support endurance and strength.
On the contrary, if you neglect the nutrition component of a healthy lifestyle, not only may your workouts suffer, you might struggle achieving your health and physique goals. Nutrition is a vital component for performance, optimizing body composition, and losing weight, if that’s your goal.
Nutritional Components of a Good Pre-Workout Meal
The right combination of macronutrients, specifically carbohydrates and protein, work together to create a powerful fusion of energy and muscle support. A pre-workout meal or snack Including a carbohydrate source, such as fruit, oats, or whole grains, provides quick energy. Including protein, such as yogurt, eggs, or nuts, supports muscle maintenance and growth. The combination of these 2 macronutrients will fuel your body for optimal performance and muscle recovery.
Best Pre-Workout Foods Based on Timing
There’s nothing worse than jumping on the treadmill only to feel bogged down and sluggish from a heavy morning meal. When it comes to pre-workout cuisine, you’ll want to consider how much time you have to fuel up before your workout starts. If you’re eating 30-60 minutes before working out, reach for something light and quick-digesting. Here are some ideas:
- Banana with peanut or almond butter
- Greek yogurt with berries
- A small smoothie (banana, protein powder, milk)
If your meal is taking place 1-2 hours before exercise, you should plan on a more substantial meal. Here are some pre-workout meal ideas:
- Oatmeal with fruit and nuts
- Scrambled eggs with whole wheat toast
- Cottage cheese with berries and granola
Foods to Avoid Before a Workout
Although a bacon, egg, and cheese breakfast sandwich might sound tempting, this heavy meal may not sit well when you’re on the final mile of your morning jog. Here are some foods to avoid before a morning workout.
- High-fat or greasy foods – these can cause you to feel sluggish
- Excessive fiber – may lead to digestive discomfort
- Sugary snacks – may lead to energy crashes
Hydration Tips for a Morning Workout
After hours of sleep, your body is naturally dehydrated. Drinking water first thing in the morning replenishes lost fluids and jumpstarts hydration. Drinking water can also increase your metabolic rate, which is the amount of energy your body utilizes or burns to perform essential functions like breathing and circulating blood.
Water is also essential for healthy digestion, supporting the breakdown of food making it easier for your digestive tract to process and absorb nutrients. What’s more, guzzling water before your morning workout can also help boost your energy levels and prevent fatigue. Essentially, hydrating in the morning can help wake up your body and improve endurance and performance.
For best results, aim for at least 16-20 ounces of water at least 30 minutes before your workout. Be sure to continue sipping water during exercise and replenish fluids afterwards, aiming for at least 16-32 ounces post workout.
For intense and long-duration workouts that may deplete electrolytes such as sodium and potassium, consider including a natural electrolyte drink such as coconut water or a homemade electrolyte drink of water, lemon and sea salt.
What About Fasted Workouts?
If you are someone who partakes in time-restricted eating (TRE) or intermittent fasting, you may prefer to workout in the morning in a fasted state. You’ll want to listen to how your body is responding sans pre-workout fuel. Fasted workouts can provide certain benefits, such as enhancing fat burning as your body relies on fat for fuel once glycogen stores are depleted.
On the contrary, exercising on an empty stomach may leave you feeling fatigued, which could hinder your workout performance. If you struggle with hypoglycemia (low blood sugar) or tend to feel dizzy or fatigued during a fasted workout, you may want to consider fueling with a small meal or snack prior to your sweat session.
You may also notice that a fasted run feels great, but a strength training session can use a little pre-workout food. Pay attention to how your body feels during a fasted workout and tweak your eating habits accordingly.
The Takeaway
If you’re an early morning exerciser, fueling with carbohydrates and protein before your workout can help improve performance and prevent muscle breakdown. Depending on the timing and type of workout, you may need to experiment with different foods to see what works best to fuel your morning workout.
Nutrition is not a one-size fits all and should be tailored to your specific needs, your body’s response, and your workout intensity. And don’t forget to hydrate first thing in the morning to wake your body up for the day.