Getting the right fuel before an early workout can be tough. Many athletes find that eating first thing in the morning feels unappetizing, upsets their stomach, or simply doesn’t fit into their morning routine. But your body still needs energy to perform—and there are simple ways to make pre-workout fueling easier.
“If you’re training early in the morning, you’re likely short on both time to eat and time to digest,” says registered dietitian and TrueSport Expert Stephanie Miezin, MS, RD, CSSD. “That can make it tough to prioritize food, especially if you don’t have much of an appetite. But research clearly shows that having some fuel—particularly carbohydrates—before training improves performance. Since performance is the goal, it’s important to find a fueling approach that works for you.”
Here, Miezin shares practical strategies to help you build an easy pre-workout fueling routine that supports your performance.
Why Pre-Workout Fuel Matters
While training on an empty stomach is possible, Miezin warns that it will most likely limit your performance and your recovery—especially for athletes with multiple practices a day. It’s important to remember that exercising under-fueled, at any time of day, decreases high performance ability and slows down recovery.
Start Small and Plan Ahead
If eating early feels difficult, start with something light, such as half a banana and a few sips of water. Give your body as much time as possible to digest—even a few extra minutes can help! “Plan ahead and remove as many barriers as possible,” says Miezin. Choose foods that are easy to prepare, store them at home or in your gym bag, and try to minimize last-minute detours to the vending machine or corner store where optimal fueling options can be limited.
Athletes can even consider a simple food log to track what works best. Maybe half a bagel with peanut butter feels great, but instant oats don’t sit well. Everyone digests differently, so use trial and error to fine-tune your approach.
Fueling Guide: Green, Yellow, and Red Light Foods
Green Light: Simple Carbohydrates
“There is a time and place for sugar, and before exercise is one of those times,” says Miezin. “Athletes need foods that are rich in carbs, like glucose, because they’re using their body’s glycogen stores during training, and they need to fuel up and replenish those stores.”
Good options include bread, bagels, bananas, fig or granola bars, dried fruit, oatmeal, and sports gels or chews. Your ideal amount may range from half a banana (about 10 grams of carbohydrates) to 50–100 grams before practice.
In the morning, prioritize two things: carbohydrates and hydration. These two goals can overlap in the form of a carbohydrate-rich sports drink, fruit juice, or fruit-based smoothie. Miezin notes that sports drinks and juice are easy to digest and are great options for athletes with sensitive stomachs or those who just can’t eat solid foods before early morning training.
If eating early is too tough, another strategy is to focus on carbohydrate-rich dinners and bedtime snacks the night before to help boost glycogen stores. While a carbohydrate-rich dinner or bedtime snack may not be as impactful as a snack before practice, it’s absolutely better than nothing.
Yellow Light: Consume Carefully
Caffeine: If you don’t already use caffeine, don’t start just for morning workouts. A small coffee or tea may help regular caffeine drinkers but avoid high-caffeine energy drinks—they can cause gut distress or jitters during practice. This is especially important for young athletes, as their smaller bodies can’t tolerate the amount of caffeine in products like energy drinks that are marketed to adults.
Small amounts of fat, fiber, or protein: These can be fine in moderation. A thin layer of peanut butter on toast or a banana smoothie with a little nut butter can add staying power without slowing digestion. Every athlete’s tolerance is different, so adjust accordingly.
Big meals: Unless you have more than two hours before practice to digest, skip a full meal in favor of a smaller snack. Your actual breakfast should come after your practice and serve as your recovery meal when training early in the morning. If you are sitting down to a bigger meal, remember to prioritize simple carbs, such as pancakes, oats, or cereal.
Red Light: Skip These Before Practice
“Protein, fat, and fiber take longer to digest, so the more you eat of them before a workout, the more likely you are to feel heavy or experience cramping,” says Miezin. “Your body also can’t use these nutrients quickly, so they won’t provide the optimal, easy-to-burn energy you need for exercise like carbs do.”
And remember—your pre-workout snack isn’t breakfast. Plan a balanced meal afterward that includes both carbs and protein that will help you refuel, such as an egg sandwich, yogurt with granola, or a smoothie. “This meal should be as much of a priority as the pre-workout snack,” Miezin adds.
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The Takeaway
Before early workouts, aim for simple carbs plus hydration. Carbs can come from a banana, toast, or a sports drink, and sipping water as you eat can help aid digestion and support hydration status going into training. After your session, refuel with a hearty breakfast that includes both carbohydrates and protein to refuel and rebuild muscles.
