Figuring out what to eat before a morning workout that ticks all the boxes—convenient, energizing, and something that won’t bother your stomach—is no easy feat. The ideal early bird meal will be something that gives you the fuel you need to kick butt during your morning workout, doesn’t take long to make, and accounts for the fact that you might not have much of an appetite when you first roll out of bed. It’s a bit of a puzzle, and one that you’re probably not prepared to solve right when your alarm goes off.
Fortunately, getting what you need to feel good during your workout doesn’t have to involve anything time-consuming or complex. There are so many simple and affordable ways to get something in your stomach quickly, whether that’s by stocking up on nutrient-dense, grab-and-go bites, or taking just five minutes before bed to prep your morning meal.
Here’s what the research and experts have to say about what, when, and if you should eat before your next morning workout—plus some easy breakfast ideas and recipes that will satisfy all your needs.
First, is it okay to work out before breakfast?
For some people, “eating very early in the morning can be particularly jarring,” San Francisco–based dietitian Edwina Clark, MS, RD, a certified specialist in sports dietetics, tells SELF. Or you might just not have time to eat, digest, and exercise before work in the morning.
In general, it’s okay to work out on an empty stomach, says Tanya Freirich, MS, RDN. If you’re going long, hard, or have specific performance goals, though, research supports having something to eat beforehand. For instance, a meta-analysis published in the Scandinavian Journal of Medicine & Science in Sports found that you’ll have better endurance and performance to get through 60 minutes or more of aerobic exercise if you eat beforehand. Plus, there’s plenty of research to suggest that exercising after you eat helps to curb a blood sugar spike from that meal.
For shorter duration or less intense efforts, eating beforehand might not be as important. For instance, according to the Scandinavian Journal of Medicine & Science in Sports study above, there was no difference in performance between fasted and fed participants in durations less than 60 minutes.
“The general consensus is that there are benefits and drawbacks to both fed and fasted exercise,” Freirich says. “Depending on various factors—fitness level, fasting tolerance, goals, and type and duration of exercise—the advice may differ.”
Ultimately, it depends on how you feel. If you tend to get lightheaded or feel weak exercising on an empty stomach, then it’s best to get some food in you first. Otherwise, your workout will probably be pretty unproductive (and you might risk hurting yourself). If you feel totally fine and able to tackle the task at hand before eating anything, then you do you.
What should you eat for breakfast before a workout?
If you’re someone who needs some fuel for their morning workouts, the number one thing you’re looking for is carbs, as carbs provide a quick hit of energy and a boost to your glycogen stores, which are the reserves of glucose (your body’s fuel) that your muscles dip into when you’re working out, Jessica Jones, MS, RDN, CDE, cofounder of Food Heaven, previously explained to SELF. That means fruit or grains of some sort are great choices.
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The next question is usually: Should you eat protein before or after a workout? If you can stomach it, Jones recommends including a modest amount of protein (likely in the form of eggs, milk, yogurt, or deli slices) in your pre-workout meal. This is particularly important if you’re going to be breaking down your muscles with weight training. That said, it’s still crucial to get some protein after your workout too, as this can help with muscle recovery.
What should you not eat before the gym?
Most people will want to avoid eating tons of protein, as well as high amounts of fiber or fat, as these are all nutrients that can slow down digestion. It’s important to make sure your body has easy access to the energy it needs during your workout without setting yourself up for nausea or stomach upset, Cara Harbstreet, MS, RD, LD, of Street Smart Nutrition, previously told SELF.
When should you eat before a workout?
Now that you know what to eat and what not to eat before you exercise, let’s talk about when to eat. The guidance on how long to wait after eating before you work out ranges widely, from 30 minutes to 3 hours, writes Jones. If you’re working out early in the morning, you probably don’t have three hours to kill. Generally speaking, eating a complete meal about 90 minutes before a workout should give you enough time to digest, Jennifer O’Donnell-Giles, MS, RDN, certified specialist in sports dietetics, founder of Eat4Sport, and adjunct professor of sports nutrition at Columbia University, tells SELF.
But if you’re in a time crunch and only have about 30 minutes between getting something in your stomach and getting in the gym, a good rule of thumb is to opt for a smaller portion than usual, says O’Donnell-Giles. Half an hour before a workout is also a good time to have a cup of coffee, if that’s part of your pre-workout routine (FYI, regular old coffee is probably going to be a better bet than all those pre-workout supplements you see advertised).
Here are 19 pre-workout breakfast ideas to try.
The truth is that the best pre-workout fuel looks different for everybody. It might take some experimenting to determine exactly what, how much, and when you should eat before you exercise. For some inspiration, we’ve rounded up a few things to eat for breakfast before your next workout. Plus, we’ve arranged them from lighter to sturdier options, so you can find something that works for you—whether you’re looking for a light a.m. snack or something more substantial.
Keep in mind: A lot of these pre-workout breakfast ideas (especially those early on the list) aren’t enough to keep you going until lunchtime. When the adrenaline and endorphins subside and your stomach starts to grumble, reach for either a post-workout snack or a second breakfast containing protein and carbs to restore your energy and help your body repair and recover.
1. A few swigs of 100% fruit juice
Yes, we know that juice by itself is not a breakfast, but Clark says that this quick source of sugar can be a great choice for those who struggle with eating early but still want a little boost. Even just a small amount of carbohydrates can be enough fuel to offset the groggy fatigue you might feel right after rolling out of bed, Clark explains, so that you have the energy to make it through a workout before you have time to sit down to a full, hearty meal.
2. A glass of chocolate milk
The same qualities that make this drink a great post-workout snack also make it an excellent pre-workout breakfast snack. Rich in carbs and protein to power you through your session, chocolate milk is an especially good pick if you’re craving sustenance but are not wild about solid food early in the morning. (Try lactose-free or chocolate soy milk if you have lactose intolerance.)
3. A handful of cereal or granola
If a big bowl of cereal sounds like a lot, you can also just grab a handful of your favorite flakes, muesli, or granola. Clark says a small portion of ingredients like oats, corn or wheat flakes, dried fruit, nuts, and seeds can give you enough carbs, fiber, and protein to sustain you for your workout.
4. A banana
The ultimate grab-and-go breakfast, this idea in particular is great for anyone who wakes up slightly nauseous, as bananas are especially easy on the stomach. Pairing it with a spoonful of peanut butter (or another nut or seed butter, like almond or sunflower) will provide some protein and fat to keep you going.
5. A slice of toast with jam
Clark says this is a good pre-workout breakfast because it’s easy to digest and even easier to make. You can satiate more intense hunger by topping with a bit of nut butter. Gluten-free toast works as well if you have issues tolerating gluten.
6. A fruit smoothie
Smoothies are ideal before a workout because they’re packed with nutrients but go down fast and easy. And you can make your smoothie more or less filling depending on the ingredients you use. For instance, you could use only fruit and milk for a lighter smoothie—or for something heartier, add yogurt, nut butter, and/or your favorite protein powder.
7. A date shake
“Dates are perfect to add to your pre-workout breakfast because they are slow-digesting carbohydrates that give your muscles energy during a workout,” Rhyan Geiger, RDN,
owner of Phoenix Vegan Dietitian, tells SELF. Geiger says that the high amounts of magnesium and potassium that dates contain also make them a great option for warding off muscle pains and soreness. And what’s easier than gulping down a sweet and creamy beverage? Her favorite shake is a mix of dates, bananas, cinnamon, and non-dairy milk (though you can use real milk if you’d like). Dates do have fiber in them, though, so if you find your stomach is sensitive to this nutrient during a workout, you may want to save this one for when you have slightly more time than usual to digest.
8. A cup of yogurt
Yummy yogurt is yet another easily digestible way to give your body carbs and protein pre-workout, no chewing required. If you prefer to buy unsweetened, you can add honey or jam for some additional quick energy in the form of sugar. A handful of granola or sliced banana would be tasty too. If full-fat yogurt is too much for your stomach right before a workout, give reduced-fat or fat-free a go, or check out some plant-based or lactose-free options—just make sure the nutrition (carb and protein) content is comparable.
9. Half a cup of cottage cheese or ricotta with honey and berries
This recommendation from Carolyn Brown, MS, RD, has a fair amount of both protein and energy-providing carbs. It’s also incredibly easy to make—pop open a container and simply scoop a few spoonfuls—and infinitely riffable. Try topping your cottage cheese or ricotta with a bit of maple syrup and some chopped apples for an autumnal treat, or a bit of citrus and agave for something more tropical.
10. A breakfast cookie or two
While you probably won’t have time to whip up a batch of cookies first thing in the morning, you can prep these the night or weekend before to have on-hand for morning workouts. Breakfast cookies are often filled with a lot of the same good stuff that’s in granola, such as oats and other grains, fruit, honey, and nuts. Make them in bulk and store in an airtight container in the fridge or freezer to have available at all times.
11. Rice cakes topped with nut butter
When you barely have time to drink a shake let alone blend one, turn to something that requires nothing more than a quick reach inside your pantry and a scoop or two of a spoon, like this quick combo of rice cakes and nut butter. Jones previously recommended this to SELF because it’s rich in carbohydrates and protein and couldn’t be easier to make or gentler on the stomach. Not to mention it’s also an idea that’s actually way more versatile than it appears. No matter what type of nut butter of what flavor of rice cake you use, you’ll find that this straightforward formula is hard to mess up.
12. A granola or protein bar
Compact, easy to eat, packed with nutrients, and portable, bars are pretty awesome. In fact, O’Donnell-Giles says she always keeps multiple bars in her gym bag for all her pre-workout needs, while Clark is a fan of Kind Healthy Grains Bars in particular. Bars rich in protein are an especially great pick before weight-training workouts (although you’ll want to skip eating bars super-high in protein right before, say, a run, if they make you feel bleh). And whether you buy them or make them yourself, there are endless flavor and texture options. Just be sure to avoid varieties packed with added fiber, which might upset your stomach mid-workout.
13. Oatmeal made with milk
This classic combo is packed with complex carbs and protein, says Clark. Whether you prefer instant packets, stove-top, or overnight oats, you can go plain or quickly customize with some brown sugar, raisins, nuts, or berries. If you are dairy-free, use soy or pea milk to get a little extra protein.
14. A mini bagel with a schmear of cream cheese
Mini bagels are the secret to satisfying your early-morning bagel cravings without overwhelming your stomach before a workout. If your stomach is okay with it, add a little cream cheese for a small amount of fat and protein. You can also try a tofu-based, dairy-free alternative if that better aligns with how you eat.
15. A hard-boiled egg and grapes
Jones says hard-boiled eggs are a nice way to get an easy-on-the-belly protein hit before a workout—not to mention, they’re convenient and mild enough for the early hours. Add a side of sugary fruit, like grapes, a nectarine, or a banana, for some fast-acting energy if you are more on the hungry side.
16. A breakfast baked sweet potato
Geiger loves a sweet potato before a morning workout because the spud contains two of the most important nutrients for exercise—carbohydrates and potassium—and pairs surprisingly well with all kinds of breakfast flavors. She prefers to keep things sweet by topping hers with a bit of almond butter and cinnamon, but a sprinkle of everything bagel seasoning and a bit of cream cheese would be just as great before a workout and equally tasty. Pre-baked sweet potatoes are safe to eat for up to three or four days in the refrigerator according to the USDA, but you can also freeze them after baking and quickly reheat them in the microwave.
17. A couple of deli-slice roll-ups
Slices of lean meat—turkey, for instance—are another way to get some easily digestible protein in before a sweat session, Jones says. Roll them up in a mini tortilla or wrap for a convenient and carb-y vehicle for your protein. If you’ve got the appetite and time to digest, you could also add a slice of cheese.
18. A mini egg frittata and toast
Small premade frittatas (or egg muffins) baked in a muffin tin are another great way to get your morning eggs without having to set your alarm any earlier. Often made with a little cheese, meat, and/or veggies, they’re good for a heartier pre-workout fuel up. Make a batch of them during weekend meal prep, and grab one or two from the fridge on weekday mornings to eat chilled or briefly microwaved.
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