As a personal trainer, I've been giving my clients tips and advice on what to eat before a morning workout to help them get good nutrition and fuel their training routines.
I always try to point my clients and readers toward foods that are high in complex carbohydrates for sustained energy and complete proteins for faster muscle gains.
Recently, I met with a dietician to refresh my knowledge and add new pre-workout meals to my recommended list.
Here’s what we’ve prepared for you.
- To improve workout performance in the morning, the best foods are those high in complex carbohydrates and proteins.
- Whole grain toasts, bagels with seeds, and oatmeals are good examples of carb-rich foods, while nut butters, eggs, and chicken are some of the best examples of protein-rich pre-workout foods.
- Consuming nutritious foods before working out can improve performance, but adding multi-ingredient pre-workout supplements into your diet can help you reach your fitness goals faster.
18 Pre-Workout Meal Ideas to Boost Your Performance
Working out in the morning on an empty stomach may not be the best idea, depending on your goals. Your body needs nutrients to energize you and provide vitamins and nutrients to your brain and working muscles.
The following are some pre-workout breakfast ideas to help you get your morning routine started.
Eating a banana before starting your workout can help you improve your performance because it is high in carbohydrates and minerals, particularly potassium.
Research has found that carbohydrates in bananas fuel your exercise, while their potassium content can support muscle contractions and help prevent cramps .
Thus, eating one large banana 30 to 60 minutes before exercise can help your muscles sustain weight and endure a longer training time, enabling you to level up your performance.
2. Apple and Peanut Butter
Apples and peanut butter make an excellent pre-workout snack in the morning because they provide good carbs, protein, hydration, and a tasty treat.
According to research, apples are high in water and vitamin C, which can hydrate and boost your immune system . On the other hand, peanut butter has carbs and proteins that can fuel your exercise routine and help with muscle recovery .
Most bodybuilders eat protein and carbohydrates before working out, which an apple and peanut butter sandwich on the go can provide.
3. Plain Bagel With Low-Fat Cream Cheese
Plain bagels with low-fat cream cheese can be a healthy pre-workout fuel to boost exercise performance because they offer several nutrients while being low in fat.
Research suggests that cream cheese may be a better substitute for butter because it is lower in fat and higher in protein .
Eating a bagel with cream cheese provides you with enough complex carbohydrates to boost energy and proteins to help you train for more extended periods.
4. Whole-Grain Toast
Whole-grain toast with healthy nut butter spread can be an excellent meal before a morning exercise because it is high in carbs and proteins for active energy and muscle gains.
According to research, consuming whole grains like toast can help jumpstart your day by boosting your metabolism, and nuts can help build muscles by stimulating muscle repair .
Eating a few slices of whole-grain toast with nut butter spreads can supply you with energy and essential amino acids, allowing you to perform better in your morning workouts.
5. Trail Mix
Trail mix can be a great option for a salty-sweet grab-and-go snack before a strength training session because it contains carbohydrates, fiber, healthy fats, and proteins.
Researchers found that trail mix contains a good amount of sugar to boost energy levels, as well as protein and healthy fat to help your muscle work better, maximizing your workouts .
With almonds, seeds, and dried fruit bits in your trail mix, you can kickstart your day with extra energy and nutrients without straining your digestive system.
Greek yogurt can power up your training routine because it contains easy-to-digest carbs and high protein content that can help energize your day and supply your muscles with nutrients.
"Protein is the building block of muscles, bones, cartilage, skin, and blood."
- Brittany Modell, Registered Dietician
According to research, Greek yogurt contains more proteins than milk and basically the same nutrients that help enhance muscle building and strength .
Adding some frozen berries and unsalted nuts to your yogurt can add flavor and nutrients that can further charge your exercise performance.
7. Overnight Oats
Overnight oats can fuel your early morning workouts because they are high in carbs, fiber, proteins, and healthy fats, providing a steady source of energy for longer training sessions.
According to research, whole-grain oats also contain micronutrients such as zinc, iron, and betaine, which help the body build muscle, become stronger, and have more endurance .
For a tasty, nutrient-dense pre-workout meal, add fresh fruit chunks, seeds, and almond milk, but consume it an hour or two before exercising to avoid feeling bloated.
Oatmeal is almost the same as overnight oats in that your primary source of carbs is whole-grain oats, but they differ in how you prepare and serve them.
Overnight oats are nutrient-dense snacks that are served cold, whereas oatmeal is a cooked breakfast that is served hot . This distinction may have an impact on your digestion.
Topping your oatmeal with raisins, mashed banana, and honey can turn it into a tasty breakfast treat while giving your body nutrients that can fuel your exercise routine.
9. Whey Protein Shake
Whey protein shakes can also be great morning meals because they can jumpstart your metabolism and keep you going by providing a good source of nutrients.
Research shows that whey proteins digest more rapidly, providing a quick energy source.
They are also high in leucine, an amino acid that promotes energy production in cells .
However, you should consume protein pre-workout between an hour and two hours before exercising to avoid feeling heavy on the stomach.
10. Natural fruit smoothie
Natural fruit smoothies are an excellent choice for a pre-workout meal because they are easy to consume, and you can mix and match the ingredients.
According to research, increasing your intake of dietary nitrates may help improve blood flow throughout the body, resulting in increased oxygenation and nutrient delivery to the muscles .
Pomegranate, beetroot, and carrot juices, which are high in nitrates, can help you strengthen your muscles and endure longer workouts.
You can check out our guide on the best pre-workout smoothie recipes to give you energy before your workout.
Eggs, whether hard-boiled or cooked as an omelet with chopped veggies, provide a good source of all essential amino acids before working out.
According to research, consuming complete protein sources before workouts helps your body produce new muscle fibers .
Thus, eating eggs before your workout can help you build muscle mass and strength while also repairing micro-damages in your muscles.
12. Black Coffee
Caffeine, found in many multi-ingredient pre-workout supplements to boost performance, is abundant in black coffee.
According to research, caffeine consumption can promote thermogenesis, which increases the metabolic rate in the body, allowing you to gain more energy during workouts .
Having a cup of black coffee before your morning workout can help your body use fat stores for energy, boosting your performance and hastening your body’s fat-burning ability.
Thus, coffee is a good pre-workout to have because of its benefits.
13. Baked Potatoes / Sweet Potatoes
Eating baked root crops like potatoes and sweet potatoes before starting your training is a great way to get long-lasting, sustainable energy throughout your workout.
Research suggests that sweet potatoes contain micronutrients such as B vitamins, iron, and copper, which can help maintain healthy muscle tissue fibers and sustain energy levels .
Using baked potato cubes, low-sodium turkey bacon, and Greek yogurt, you can make a healthy potato salad that provides muscle-building carbs and proteins before a workout.
14. Low-Fat Chocolate Milk
Low-fat chocolate milk can help you boost your workout performance by providing nutrients like sugar carbs, milk proteins, and theobromine.
Thus, drinking chocolate milk before a workout can help you build endurance for longer training sessions, resulting in greater muscle mass gains and fat loss.
15. Protein Cookies
Protein cookies are ideal for muscle-building because they contain whey protein powder in addition to popular ingredients such as oatmeal and nut butters.
It has been shown that whey protein intake can help balance the body's daily protein requirements, assisting muscle repair and growth during and after exercise .
Eating a protein-enriched cookie is one of the ways to get energized before a workout due to its glucose content and essential amino acids required for better muscle performance.
16. Protein Bars
Protein bars, also called pre-workout energy bars, are beneficial for early-morning exercisers since they contain carbohydrates to fuel your workout and protein powder to repair your muscles.
Research suggests that pre-workout nutrition that includes proteins reduces blood sugar spikes, which is possibly due to the presence of amino acids, arginine, and leucine .
Thus, consuming a protein bar before your morning workout can enhance your performance by providing a consistent energy source and increasing muscle strength and endurance.
17. Coconut Water
Adding a sports drink like coconut water to your morning workout routine can help you stay hydrated and provide the fluid electrolytes your body needs to perform better.
Coconut water has been shown to contain carbohydrates and essential minerals such as potassium, sodium, and chloride, which are needed for normal muscle activity .
Drinking coconut water first thing in the morning before your workout can help hydrate your body, boost energy, and supply the minerals your muscles need during and after exercise.
Related: Is Coconut Water a Good Pre-Workout?
18. Creatine Monohydrate
Creatine is one of many pre-workout ingredients found in sports drinks to boost energy, so taking it before a workout may help your body function better.
"If you're an athlete looking for a competitive edge, creatine may be able to help you."
- Autumn Bates, Certified Sports Nutritionist
In 2000, a clinical trial concluded that six weeks of oral creatine supplementation increased muscle strength and power, resulting in improved body composition .
When taken in the morning with water or mixed into a low-fat protein shake, creatine can help you kickstart your morning workout and provide you with energy for the rest of the day.
If you want to maximize workout performance, you can check out our guide on the best creatine supplements on the market.
Other Health Benefits of Pre-Workout Breakfast
Aside from helping you perform better during your workout, taking recommended pre-workout meals has other health benefits, such as preventing fatigue and muscle loss.
As an alternative to using stored carbohydrates and fat for fuel, pre-workout meals can keep your glycogen stores replenished and provide nutrients to keep your body going for the rest of the day.
Also, you can retain lean muscles if you eat before exercising since your body will have enough amino acids to repair your muscles after breaking them down.
Are There Risks to Consider?
There are some risks you should consider when eating pre-workout meals in the morning, mainly bloating, heartburn, and upset stomach.
These can sometimes be caused by intolerances and allergies, as well as by consuming foods that shouldn't be taken on an empty stomach or right before working out.
Before you start a fitness plan, you need to know what foods to eat and when to eat them to avoid side effects that could put your health at risk.
Related: Should You Eat Before or After a Workout?
What Should You Not Eat Before a Workout?
You should not eat high-fiber foods before a workout so you won't feel full or bloated. Also, avoiding alcoholic and carbonated beverages would be best because they can dehydrate your body, jeopardizing your exercise performance.
When Should You Eat Before a Workout?
You should eat a small snack 30 minutes before a workout to get the instant energy that simple sugars can give your body. But you should wait an hour to two hours after a protein snack or full meal before working out.
Do I Need Carbs Before Morning Workouts?
You need carbs before starting your morning workouts because your body requires enough fuel to energize your brain and muscle activities. A pre-workout carb snack taken 30 minutes before your workout can power up any exercise, including intense cardio and strength training.
Do Fasted Workouts Help Burn Fat?
A fasted workout can help burn fat because your body will rely on glycogen stores and stored fat for energy during exercise. This is because your body has no extra calories from food to burn when you work out on an empty stomach.
Is It Good to Work Out on an Empty Stomach in the Morning?
It is probably not a good idea to work out on an empty stomach in the morning because your body needs the energy to fuel your performance. Depending on their goals and fitness level, though, some bodybuilders may need to train without eating.
Best Pre-Workout Snacks to Reach Your Fitness Goals Fast
Foods that contain complex carbs and protein are some of the best pre-workout snacks because they provide you with the energy and amino acids you need for your workout.
These foods include overnight oats, low-fat chocolate milk, and whey protein smoothies.
However, I always advise my clients to take high-quality supplements as well to help their muscles perform better.
Our testing data shows that ergogenic supplements on our lists helped our clients improve their performance, significantly accelerating their muscle growth and weight loss.
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