So you’re committed to scheduling a morning workout, but now you’re unsure what or when to eat? Chances are you’re looking to feel energized for your exercise without feeling heavy or sick. While there isn’t a secret formula that works for everyone, this article provides guidance to help you figure out the best fueling plan for you.
Is it better to work out on an empty stomach?
You may have heard that you burn more fat if you work out fasted or on the other hand, that you won’t have enough energy unless you have something to eat beforehand. Conflicting views make this topic confusing, but ultimately, the answer to whether it’s better to workout fasted depends on the person and the workout.
After a long night of fasted sleep, your blood sugar levels will be lower (1). Because of this, you may feel more fatigued during your morning exercise if you work out fasted. If this is the case, you may benefit from having a light snack before your workout to help boost your energy.
Another factor that may determine if you require some food before your workout is the intensity level of the exercise. You’re likely to be okay skipping breakfast until after if your workout is light and under an hour (2). If you do choose to have a larger breakfast upon waking up, you may want to wait a few hours to let it digest before exercising.
Choosing foods for fuel
The foods you choose as your pre-workout fuel will depend on how your body reacts, but there are general guidelines to give you a place to start. You don’t want to have an upset stomach during your workout, so avoid large, heavy meals immediately before working out (3).
For low to moderate-intensity workouts, small, protein-focused snacks are a good choice (4). This will keep you from getting hungry mid-workout without hurting your stomach. For moderate to high-intensity exercise, you will want a source of carbohydrate paired with a protein choice to provide the energy you’ll need (4).
Ideas for morning workout meals
In general, the more intense your morning workout is, the more fuel you’ll likely need to keep you performing at your best. Experiment with different snacks to find what works for you, but here are some easy ideas to get you started:
Short, intense workouts
This type of workout may look like a cycling class or a HIIT (high-intensity interval training) class. Try one of these options about 30-60 minutes before your workout:
- Toast with peanut butter
- A piece of fruit (banana or applesauce for example)
- Cheese and crackers
Longer workouts of moderate to high intensity
If you’re doing harder exercise for longer periods, such as running, cycling, rowing, or skiing, you’ll want a more substantial snack (2):
- Small bowl of oatmeal topped with berries and greek yogurt
- Rice cakes, toast, or an English muffin with peanut butter
- Eggs and toast
- Smoothie with fruit and milk
Long, low-impact workouts
Examples of this type of workout may include light exercises like long walks or yoga. Here are some small snack ideas to try:
- Cup of yogurt or cottage cheese
- Veggie omelet or a couple of hard-boiled eggs
- Protein shake
Strength Training
Strength training requires short bursts of strength and power but isn’t as intense as a long run, so you won’t need as large of a meal/snack (4). Here are some ideas to try for this type of exercise:
- Oatmeal
- Greek yogurt with berries
- Applesauce and a hard-boiled egg
Tips for Success
Prep! When starting new habits, planning is crucial. Prepare ahead of time by ensuring that you have easy-to-grab or prepared snacks on hand and ready to go the night before.
Timing Avoid eating large, heavy meals or snacks right before your workout. Food takes time to digest, so if you have a bigger breakfast before the gym, consider pushing your workout back a few hours. Having a light snack 30-60 minutes before exercise is a good place to start for timing (3).
Fiber Including fiber in your diet is important, but you may experience an upset stomach if you have a high-fiber meal before your workout (3). This is because fiber takes longer to digest.
Hydrate Stay hydrated by sipping on water throughout your session. Guzzling too much water at once may give you an unpleasant sloshy feeling in your stomach so drink small amounts at a time.
Experiment Remember that there’s no rule of fueling your morning workout that works for everyone. Try different foods to find what works best for you.
References
(1) Knutson KL. Impact of sleep and sleep loss on glucose homeostasis and appetite regulation. Sleep Med Clin. 2007;2(2):187-197. doi:10.1016/j.jsmc.2007.03.004
(2) Aird TP, Davies RW, Carson BP. Effects of fasted vs fed-state exercise on performance and post-exercise metabolism: A systematic review and meta-analysis. Scand J Med Sci Sports. 2018;28(5):1476-1493. doi:10.1111/sms.13054
(3) Smith, A.M., & Collene, A.L. 2015. Wardlaw’s Contemporary Nutrition (10th ed.). New York: Morgan-Hill.
(4) Rothschild JA, Kilding AE, Plews DJ. What Should I Eat before Exercise? Pre-Exercise Nutrition and the Response to Endurance Exercise: Current Prospective and Future Directions. Nutrients. 2020;12(11):3473. Published 2020 Nov 12. doi:10.3390/nu12113473
