Breakfast before morning workout sessions is the question our 5:30am members ask most at the Samford gym. Some feel sick if they eat, others feel flat if they do not. The right answer depends on how long you have before you start and what the session is.
Do you need to eat at all?
For an easy 30 to 45 minute walk, jog or mobility session, many people are fine on water and a coffee. For anything hard, long or heavy, most people train better with something in the tank.
If you always feel flat in morning sessions, start with a small snack before and see what changes.
Breakfast before morning workout: by time available
| Time before session | What to eat | Examples |
|---|---|---|
| 15 to 30 minutes | Small, simple carbohydrate | Half a banana, a few dates, a glass of juice |
| 30 to 60 minutes | Light snack | A banana, raisin toast, a rice cake with honey |
| 1 to 2 hours | Small meal | Toast with peanut butter, yoghurt and fruit, a small smoothie |
| 2 to 3 hours | Normal breakfast | Oats with milk and fruit, eggs on toast |
The closer to the session, the smaller and simpler the food. Fat, fibre and big portions sit heavily when you start moving.
By session type
- Easy cardio under 45 minutes: optional. Water and coffee are often enough.
- Strength session: a small snack 30 to 60 minutes before, and a proper breakfast after.
- Intervals or hard group class: a small carbohydrate snack before. Hard efforts on empty often feel worse.
- Long run or ride over 75 minutes: a real breakfast if you can get up early enough, and fuel during. See our half marathon plan for long-run fuelling.
Breakfast after the session
This is the meal that matters most for early trainers. Aim for protein and carbohydrate within an hour or two of finishing: eggs and toast, yoghurt with oats and fruit, or a smoothie with milk and protein.
Some members fold a scoop of a plant food powder into that smoothie. If you want the plain detail on serving size and what to mix it with, here is a guide on how to take superfood powder.
If eating early makes you feel sick
Try liquid first. A small glass of juice, milk or a half smoothie often sits better than solid food. Start with a few mouthfuls and build up over a couple of weeks. The gut adapts to eating before training just as muscles adapt to load.
Practise it on easy days first. Once a small breakfast sits well before an easy session, try the same thing before a harder one. Never test a new breakfast on race morning or the day of a big group session.
Do not forget fluid
You wake up after eight hours without a drink. A glass of water on waking, and another before you leave, goes a long way. On hot Queensland mornings, see our guide to electrolyte drinks for longer or sweatier sessions.
Common questions
Is it better to train fasted?
For easy sessions it makes little difference for most people. For hard or long sessions, most people perform better with something eaten beforehand.
Is coffee before training okay?
Yes, for most people. Keep it to what you normally drink and see how your stomach handles it.
What if I only have 10 minutes?
Have something tiny and liquid, like a small glass of juice or milk, and save breakfast for after.
What should I eat after a morning session?
A proper breakfast with protein and carbohydrate, within an hour or two.
When to get it checked
If you feel dizzy, light-headed or unwell during morning sessions, stop and get it looked at by your GP, then talk to an exercise physiologist about how to structure your training around it.