What Is the Best Thing to Eat Before an Early Morning Workout?
Daniella Okorobie
What Is the Best Thing to Eat Before an Early Morning Workout

If you are taking advantage of a morning workout, you should know that your diet is key in complementing exercise. Pre-workout meals should contain more proteins, fiber, and fat, not carbohydrates. Carbohydrate-rich food causes a fast rise in blood sugar that would eventually cause a drop in energy, making you feel weak.

This article will show you what to eat before exercising if you work out from 6 to 10 in the morning.

Tricks to Eat Before Workout

To avoid feeling fatigued and reach our exercise goal, we have to eat before a workout, but not everything or any quantity is needed. It has its trick.

Doing this will ensure that we give the body the essential energy to burn fat, gain muscle and recover well after the effort. Here are some essential tips:

  • ‘Pre-workout’ snacks should be taken 30-60 minutes before starting
  • Low-fat foods
  • 20 to 30 grams of carbohydrates maximum
  • Small amounts
  • Proteins, even though it is better to reserve the greater quantity for post-training.

The Best Things to Eat in the Morning Before Workout

Let’s get to the specifics: here is a list of the best things to eat that will work in your favor if you take them before a morning workout.

Protein Shake and Red Fruits 

Proteins provide your body with the right quantity of amino acids, which build up your muscle mass and supply the strength needed for the exercise. The increased energy helps you function maximally at the gym to meet your body goals.

You can go with a protein shake with vanilla or red fruit flavor or take this drink without flavor. Do not mix with flavors such as chocolate, coffee, toffee, brownie, etc. 

You can also include other sources of protein: eggs, fish, beef, and chicken. 


They are great to take before and after a morning workout—depending on the fruit size. Because nuts are hypercaloric, it’s not advised to exceed a quarter of a cup or approximately 30 grams for the exact amount.

Examples include walnuts, cashews, hazelnuts, pistachios, almonds, etc. They all have healthy fats, vegetable proteins, and omega 3, which protect our hearts and supply the energy needed to train. It is also anti-inflammatory and antioxidant.

As they are high in fiber, they prevent us from absorbing all their carbohydrates and help us combat the stress of exercise by neutralizing the effect of free radicals created by the combustion of oxygen.


Although fibers don’t provide energy, it gives a feeling of full satiety. The feeling of satiety sets your mental energy in the right mood for your workout session. It also increases gastrointestinal motility, so you don’t feel bloated or constipated. Some examples include oats, vegetables, and legumes.


For many reasons, morning workouts on an empty stomach (unless you are doing intermittent fasting controlled by a doctor or sports nutrition specialist) are not advisable.

You need the energy to perform at your best to get desired results, and having a morning workout session while hungry is very unpleasant. However, it is also important to be careful of the exact food type and quantity, which has been stated above. 

Thanks for reading!

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