Is breakfast, touted as the “most important meal of the day,” still crucial before a morning workout? Some morning exercisers don’t mind training on an empty stomach, while others wouldn’t dare to. All this underscores a key point: your pre-workout breakfast is personal and can waver. Ultimately, assess your energy levels and be proactive in your nutritional strategy for successful fasted training.
The Importance of Pre-Workout Nutrition
Fueling your body with the right nutrients prior to exercise will give you the energy and strength you need to perform better. Good nutrition can help your body perform better and recover faster after each workout. Optimal nutrient intake prior to exercise will not only help you maximize your performance but also minimize muscle damage. Knowing what to eat is important.
To Eat or Not to Eat: The Great Pre-Workout Breakfast Debate
Your preferences and lifestyle shape whether working out before or after breakfast is better. Training while fasting may help avoid exercise-induced nausea and allot more time in bed and out of the kitchen. However, fasted training can reduce energy, exacerbate stress levels, and contribute to disordered eating patterns.
Research suggests sufficient muscle glycogen enhances performance and muscle recovery, improving subsequent workouts.
Macronutrients and Your Workout
Each macronutrient plays an important role before a workout, but the ratio in which to consume them may depend on several factors, such as the duration, intensity, and type of exercise. The best pre-workout food depends on your workout type, food tolerances, and meal timing. Regardless, constantly fuel your workout with carbs and frequently promote an anabolic environment with protein.
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Carbohydrates: The Primary Fuel Source
Carbohydrates are one of your body’s primary sources of energy because your muscles use the glucose from carbs for fuel. As the body and brain’s preferred energy source, carbohydrates are essential in your pre-workout breakfast regardless of when you eat. Without carbs, our body can break down muscle and fat to make glucose for energy, but our muscle glycogen stores are limited. Your body uses glycogen to process and store glucose, mainly in the liver and muscles.
Since glycogen stores are limited, however, they become depleted during exercise. If you have a longer workout, your output and intensity could diminish as you approach the end. Research on glycogen stores in relation to workout timing is varied. The ISSN notes that high intensity exercise longer than 60 minutes may deplete your glycogen stores.
A 2020 review also found that pre-workout carb intake only plays a significant role in high intensity aerobic exercise or resistance training sessions that last longer than 60 minutes. The ISSN notes that the degree to which carbs are used for longer exercises may depend on several factors, such as the intensity, type of training, and overall diet.
Regardless of how long your workout is, however, studies have consistently shown that carbs increase glycogen stores and utilization while boosting carb oxidation during exercise. Consuming carbs before your workout may be important for boosting long-duration exercise performance.
Complex carbs-like whole grains, legumes, potatoes, and some fruits-are “good” for providing sustained energy for your workouts. Conversely, simple carbs-found in foods like white bread, sports drinks, pastries, and even fresh fruits-are quickly digested, making them “good” for immediate workout fuel. For optimal energy, choose carbs as your primary fuel source. Use quick energy sources close to class-like fruit smoothies and white toast-and select slower-digesting carbs-like oats and potatoes-with more time to spare.
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Protein: The Muscle Builder
Many studies have documented the potential of pre-workout protein consumption to improve athletic performance. Some research encourages consuming 20 to 30 grams of protein before exercise, especially for resistance training. And while pre-exercise protein might increase muscle protein synthesis, the post-workout protein counts most.
Eating protein prior to exercise has been shown to increase muscle protein synthesis. This is the process in which amino acids, the building blocks of protein, are formed into muscle proteins, or muscle mass. According to the ISSN, other benefits of eating protein before exercise may include:
- increasing muscle mass
- improving muscle recovery
- increasing strength and lean body mass
- enhancing muscle performance
To optimize your training session, consume a full morning meal with at least 20 grams of protein if you have more than two hours before your workout. If training within the hour, go for quick-digesting proteins, such as whey isolate or amino acid supplements. Pairing carbs with protein before workouts can help improve performance and recovery.
Fat: A Fuel for Longer Workouts
While glycogen is used for short and high intensity exercise, fat is the main fuel source for longer and moderate to low intensity exercise. Dietary fats should ideally comprise 20 to 35 percent of daily calories to support your health and performance goals. However, consuming fat in your pre-event meal can cause digestive distress and disrupt proper fueling because it takes longer to digest.
Some studies have investigated the effects of fat intake on athletic performance. However, most of these studies looked at high fat diets over a long period, rather than prior to exercise. A 2023 study in 10 males examined the effects of eating a high fat meal or a high carb meal 3.5 hours before an endurance workout following 1 week of carb loading. The participants who ate a high fat meal had better glycogen stores after 60 minutes than those who ate a high carb meal.
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That said, more research is needed to understand the role of eating fats before working out. To reduce the risk of gastrointestinal issues while training, limit or avoid foods rich in fat and fiber the closer you get to training.
Timing is Everything: When to Eat Before Your Workout
The timing of your meal is an important aspect of pre-exercise nutrition because it can ensure you have enough nutrients and energy to get the most out of your workout. A 2020 review notes that many studies suggest eating around 1 hour before a workout. However, other studies have found positive effects of eating up to 4 hours before exercising.
An important factor to consider may be how you feel during your workout. For instance, if you’re hungry during your workout, you likely won’t have the energy to train at your maximum. Similarly, if you’re feeling bloated or sluggish, you may also be unable to perform at your best. Finding the right balance is key to performance. This means the types of food and the size of your meal may differ based on how long you eat before exercising.
To maximize the results of your training, consider eating a complete meal of carbs, protein, and fat within 2 to 3 hours of exercising, or a smaller meal focusing on carbs and protein 1 to 1.5 hours before exercise. Have a full meal balanced with carbs, protein, and fat at least two hours before training, and opt for a lighter meal if you only have an hour or two.
When it comes to carbs, focus on eating complex carbs and high fiber foods like potatoes, whole grains, and oatmeal, as these take longer to digest and provide more sustained energy. Healthy fats like fish, nuts, and avocados may provide sustained energy because fats take longer to digest. That said, the slow digestion of fat may contribute to feeling bloated or sluggish during your workout if you eat too much too close to your exercise. If you eat 45 to 60 minutes before exercising, consider eating smaller portions and choosing foods that are quicker to digest, such as a protein shake, bananas, and oatmeal. This could help prevent feelings of fullness.
Remember, the timing of your meal may be more important for longer workouts because pre-exercise meals don’t significantly impact performance during workouts lasting less than 1 hour. Flexibility is also key-you may breakfast like a king some mornings and others like a bird barely catching the worm.
Breakfast Ideas: Fueling Your Body for Success
Which foods and how much to eat depends on the type, duration, and intensity of your workout. Your ideal pre-workout breakfast will vary based on your training goals, dietary needs, and other personal factors.
Quick and Easy Options (30-60 minutes before training)
When short on time, grab quick-digesting carbs for an instant energy boost. Within 30-60 minutes of training? Opt for quick-digesting carbs and consider some protein, especially if hybrid or strength training.
- A serving of fruit-like a banana or carton of raisins-conveniently offers quick pre-workout fuel.
- A slice or two of white toast smeared with jelly is a quick-fueling breakfast option.
- A low-fat granola bar or a handful of granola offers a quick boost of simple carbs and moderate protein.
- Greek yogurt and fruit
- Protein smoothie made with water, protein powder, banana, and mixed berries
- Nutrition bar with protein
- A piece of fruit, such as a banana, orange, or apple
Mini-Meals (1-2 hours before training)
With an hour or two to spare, fuel up with a mini meal with simple carbs for quick digestion and a sprinkle of complex carbs for sustained energy. Eating 1-2 hours before? Balance simple and complex carbs with protein and a bit of healthy fats.
- Top easily digested plain rice cakes with almond butter and sliced banana.
- Pair 1 to 2 cups of cereal (based on your carb needs and the cereal type) with 1 cup of low-fat milk for a quick-to-assemble and digest pre-workout breakfast.
- Customize your pre-workout nutrition with a satisfying and fueling breakfast sandwich.
- Easy protein pancakes
- Protein pancakes with banana
- A cup of oatmeal with one scoop of protein powder, one banana, and some sliced almonds
- Natural almond butter and fruit preserve sandwich on whole grain bread
- Egg omelet and whole grain toast topped with avocado, and a cup of fruit on the side
Full Meals (2-4 hours before training)
Have 2-4 hours? Flexibility is also key.
- Sandwich using whole grain bread, sliced chicken, and a side salad
- Half a sweet potato, with a piece of salmon and grilled vegetables
- Lean ground beef, brown rice, and roasted vegetables
- One-pan eggs with tomatoes, peppers & yogurt
- One-pan egg & veg brunch
- Healthy pepper, tomato & ham omelette
- Mushroom baked eggs with squished tomatoes
- Porridge with blueberry compote
- Spinach & pepper frittata
- Creamy yogurt porridge
- Vegan spinach omelette
- Congee with soy eggs
- Spinach protein pancakes
- Healthy egg & chips
- Apple & linseed porridge
- Baked eggs brunch
- High protein breakfast
- Green shakshuka
- Spicy Moroccan eggs
The Power of Supplements
Supplement use is common in sports. These products may help enhance performance, improve strength, increase lean muscle mass, and reduce fatigue. Some of the most common pre-workout supplements may include:
- creatine
- caffeine
- branched-chain amino acids (BCAAs)
- beta-alanine
- multi-ingredient pre-workout supplements
The particular dose will depend on the product, but it’s generally recommended to take pre-workout supplements about 30 to 45 minutes before exercise. It’s also important to speak with a healthcare professional before taking supplements to avoid possible side effects. They could recommend the best dosage and product for you.
Hydration: The Unsung Hero
Your body needs water to function. Good hydration may help sustain and even enhance performance, while dehydration can significantly decrease performance. Staying hydrated is critical for peak health and fitness performance, and even slight dehydration can hinder your athletic abilities. Consider consuming both water and sodium before exercise to improve fluid balance. The American College of Sports Medicine (ACSM) Position Stand from 2007 recommends drinking beverages slowly at least 4 hours before exercise.