At Nielsen Fitness, many of our in-home and virtual personal training clients love starting their day with a workout. They know how energizing it can be! That said, what you eat before a morning workout can have a big impact on your performance and recovery. In this blog, we’ll explore why fueling your body for morning sessions is so important, how to prepare, and what to eat to feel your best.

What to Eat for an Effective Morning Workout

THE BASICS

When you exercise in the morning, you’re fresh off an overnight fast. This means your energy stores — especially carbohydrates — are low. “Not fueling up before you work out is like driving a car on empty” (American Heart Association, 2024); it can leave you feeling tired, weak, or even dizzy. Without proper fuel, you may struggle to finish your session or get the results you want. Proper nutrition gives your body the fuel it needs for energy as well as the nutrients to protect and build muscles.

SETTING YOURSELF UP FOR SUCCESS

If you know you’ll be exercising early, it’s smart to carefully consider what you eat the night before. A balanced dinner that includes complex carbs, lean protein, and healthy fats helps ensure your body has energy stored and ready to go when you wake up. For example: meals like grilled chicken with quinoa and vegetables, salmon with brown rice and broccoli, or a lean beef stir-fry with whole grain noodles can provide the right mix of nutrients.

If you plan to train very early and know you won’t have time or appetite for food in the morning, having a small, carb-rich snack right before bed can be helpful. Something simple like a banana with almond butter or a small bowl of oats can top up your energy stores for the morning.

MORNING BITES

While some individuals do very well with a smart meal the night before, some people need extra fuel right before an early workout. If you do choose to eat in the morning, it’s important to focus on quick and easy options that give you energy without feeling heavy. Eating something light 30 to 60 minutes before exercise is often enough to power you through. “You’ll want to choose foods that contain beneficial carbohydrates, some protein and vitamins and minerals to support your body’s energy levels and recovery post-workout. Conversely, foods high in fat and lower in carbs and protein don’t make the best picks” (Livestrong, 2020). Even a small snack like fruit, whole-grain toast, or a smoothie can do the trick. If you prefer something even smaller, a handful of dried fruit or a rice cake with a thin spread of honey can be a good option. If you’re short on time but your stomach is growling, having a little something is better than nothing.

OUR TIPS

First and foremost, be sure to start your day with a glass of water to rehydrate, as your body loses fluids overnight. It’s also helpful to prepare your snack or breakfast the night before so it’s easy to grab and go. Most importantly, listen to your body. Some people need more fuel than others, and how much you eat may depend on the type and length of workout you’re doing. “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” (Self, 2022).

Our in-home personal trainers in Toronto, Collingwood, London, Hamilton, and Ottawa (and virtual personal trainers everywhere) can provide personalized recommendations based on your workout intensity, goals, and preferences to make sure you’re fueling and recovering properly.