What to Eat Before a Morning Workout

5 AM hits hard. You get out of bed and bump into something. You’re looking at a kitchen counter. You know that you need energy for the gym. You also recognise that consuming the wrong food can make you ill. Getting up early means a strategy to train. Your body requires energy. You’re not getting your appetite from the big meals.

Ideal pre-exercise meal is 15-30 grams of simple carbohydrate, digested quickly, 30 minutes before the exercise. The best options are a medium banana, two plain rice cakes, a handful of dry cereal or a tablespoon of honey.

The secret to creating the ideal morning pre workout meal is a bit of trial and error. I have been helping clients for years through this very issue. Many people don’t eat anything. They attempt to pass out when they are dizzy. There are those who have a whole bowl of eggs and then wish they didn’t on the treadmill. That’s a system that will provide quick energy without the stomach ache.

The Science of Waking Up Empty

Your body transforms during sleep time. Hepatic glycogen decreases during sleep. Your liver stores carbohydrates to keep your brain going all night. Your blood sugar is lowest when you wake up.

The training in this state causes the body to seek other sources for energy. Your body goes into a catabolic state without food. This is because it is used to convert muscle tissue into glucose. You don’t want to be in a catabolic state. You want to be in an anabolic state.

High intensity interval training calls for fast release of ATP. ATP is the primary source of energy for muscle contraction. Muscle fibers that move rapidly (fast twitch) burn sugar (glucose) for energy. Glucose is required in the blood if you are doing heavy exercise or sprinting.

If the body doesn’t get fuel during exercise, it causes exercise induced hypoglycemia. This is referred to as “hitting the wall.” You get dizzy. You lose focus. Your strength drops. This crash can be avoided if a small snack is consumed.

The Hydration Multiplier Effect

Eating is not the solution. Water requirements are first. Sleep dehydrates you. A dry stomach has a poor ability to digest food.

Drink 16 ounces of water right after you wake up. Water is a hydration multiplier. It kickstarts your gastrointestinal tract. This tells your stomach that it is to be ready for food.

When a banana is consumed without water, and the water has not been absorbed into it, it’s like a rock in the stomach. The small intestine speeds up the movement of food into the large intestine. This boosts the emptying of your belly. A high gastric emptying rate implies that the food goes out of your stomach before you jump or lift.

For people who sweat, add a pinch of sea salt to the water. Electrolytes assist the muscles in contracting.

Best Foods for a Morning Workout

Simple carbs are needed. These are complex carbohydrates that take hours to be digested. Simple carbohydrates can be absorbed into the bloodstream within minutes. Eat foods with a high glycemic index.

The following are the most effective ways of gaining instant energy:

• Bananas: The world’s best pre workout snack. Bananas provide quick carbs and potassium. Potassium wards off muscle cramps.
• Dates: An ideal choice for international sportsmen. A lot of simple sugar in a small bite: Dates.
• Plain Rice Cakes: Bodybuilders are fond of rice cakes. They are fat free and fiber free. You convert them to glucose in minutes.
• White Bread with Honey: Leave out the whole wheat. White flour is more rapidly digested. Honey is a pure source of quick energy.
• Applesauce: No more chewing solid food — applesauce is pre-mashed fruit that saves the effort of your stomach.

Local options will also count. In some areas, a bagel may not be your preferred choice. In Latin America, tapioca starch flatbreads have a good application. Plain white rice is a perfect fuel source in Asian countries, and a small portion is used. Ripe plantains have similar properties to banana.

Timing and Macros

Food choice is determined by time. Eat less as you approach working out.

Fasted Workout vs Fed Workout

It may seem like it would be best to forget the food altogether. Take this decision-making tool to help plan your morning.

Stay Fasted If You Do LISS Cardio

Light jogging or walking is classified as low intensity steady state cardio. Your heart rate remains low. The fat stored in your body provides fuel. These sessions are okay to do in a fasted state.

Eat Food If You Do HIIT

HIIT requires glucose. There’s no sprinting on empty bellies. Have a small snack 30 minutes before.

Eat Food If You Lift Heavy Weights

The most important factor in weight training is strength. Without food, you will not lift as powerfully and will have poor form. Consume carbohydrates for energy.

Foods to Avoid Before 6 AM

The wrong macro-elements in the diet can result in extreme gastrointestinal discomfort. Fats and fibres must be avoided before an early exercise.

It can take hours for fat to pass through the stomach. Fiber is meant to delay the digestion process. These macros will keep the food in the stomach while exercising. Your body diverts blood from your stomach to your working muscles. This halts digestion. You will feel sick.

Don’t have these foods prior to a morning workout:

• Eggs
• Avocados
• Nuts or peanut butter
• Whole grain bread
• Oatmeal (if eating less than an hour before)
• Dairy milk

Instead, reserve protein and good fats for the post workout meal.

Supplements and B2B Coaching Protocols

Fitness coaches design an athlete’s breakfast plan. For the majority of people, whole foods are the answer. Liquid food is most readily absorbed by elite athletes.

Whey protein isolate is preferred to whey protein concentrate, according to coaches. Isolate is filtered more. It removes the lactose and fat. This will eliminate stomach distention. Mix whey isolate with water 45 minutes prior to training.

Another top choice is carbohydrate powder. Cyclic dextrin and maltodextrin dissolve in water. They go through the stomach a lot quicker than a banana. Electrolyte gels are used by marathon runners and triathletes. These gels contain 25g of carbs per squeeze.

When you’re recommending fasted cardio, make sure clients know they should drink water. Don’t allow a client to train dehydrated.

Common Mistakes People Make

I see the same mistakes being made each January. They wish to achieve weight loss. They wake up early. They guzzle a huge cup of black coffee and go out the door.

Coffee provides caffeine. Caffeine is a stimulant to the central nervous system. It gets you energized. But there are no calories in coffee. It is not a source of ATP. Don’t run a car on adrenalin. The tank should be filled with gas. Enjoy a rice cake with your coffee.

Another error is in eating portions. A pre workout snack is not a meal. Don’t consume three bananas. Consume half the banana. Limit calories to 150 per meal. You need just enough fuel to raise your blood sugar.

Water will also create issues if chugged while exercising. Serve the 16 ounces when you get out of bed. Drink water while working out. Burpees with a chug will certainly create stomach cramps.

The Mental Hurdle of Morning Food

At first, eating at 5 AM is not so natural. Your appetite sleeps. Chewing food does not sound very appetizing.

Start small. Consume just one date. Drink one glass of water. Feel how your energy is in your squats. Next week, make two dates. You train your muscles, you train your stomach. Your body becomes accustomed to it over time. You’ll begin waking up hungry and ready to perform.

Entity Glossary

Adenosine Triphosphate (ATP): Your cells’ main energy source that powers muscle contractions.

Catabolic State: The metabolic state in which your body is using muscle tissue for fuel.

Anabolic State: Your body is in a state of building and repairing tissue.

Exercise Induced Hypoglycemia: Sudden lowering of blood sugar level due to strenuous exercise while stomach is empty.

Gastric Emptying Rate: How quickly your food leaves your stomach and moves to your small intestine.

Hepatic Glycogen Depletion: This is the depletion of stored carbohydrates in the liver after sleep at night.

High Glycemic Index: High GI foods are foods that cause a rapid increase in blood sugar.

Macronutrients: The three principle types of food. These are carbohydrates, proteins and fats.

Frequently Asked Questions

Is It Unhealthy to Exercise in the Morning Without Any Breakfast?

It is based on your workout preference. Light yoga or a leisurely stroll is okay when fasted. Dizziness and loss of performance during heavy weightlifting or sprinting with no fuel occurs.

Will I Get Bigger If I Lift Weights and Not Eat What I Need?

Your body is searching for energy. Your blood sugar is at its lowest so your body is using up muscle tissue to provide fuel. You become weaker and may lose muscle.

Should I Eat a Banana Before a 5 AM Workout?

Yes. A banana is an ideal combination of simple carbohydrates and potassium. A ripe banana is easily digested in your stomach. It gives you energy without any cramps.

Does Fasted Cardio Burn More Fat?

High intensity cardio causes your body to burn a greater proportion of fat during the exercise. But if you have a small dose of carbs to eat, you will be able to train harder. Increased effort leads to greater overall calorie expenditure for the day. The more calories burned, the more weight will be lost.

Can I Eat Eggs Before a Morning Workout?

Eggs have fat and protein in them. Fat digests slow. Eating an egg before going to the gym causes it to remain in your stomach during the workout. You will be feeling bloated and will be experiencing nausea.

What Is the Best Pre Workout Snack for a Sensitive Stomach?

It is best to use plain rice cakes. They’re made up of pure simple starch, and are free from fat and fiber. Unsweetened applesauce provides another great option. Your tummy can eat both without making any effort.

How Long Should I Wait to Workout After Eating?

After consuming a small, simple carbohydrate snack (such as a date or rice cake), wait 15-30 minutes. If you have a bigger snack such as a bowl of quick oats, wait 60 minutes.

Final Thoughts

You’re now ready to nourish your body in the morning. Wake up. Use 16 ounces of water. Have a small simple carbohydrate. Wait 20 minutes. Hit the gym. Try all foods on the list. Find the one that your stomach likes best. Eat small portions. Save the heavy breakfast for after you’ve completed your last set. Do this in the morning and see the number of gym goers increase.