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  • Writer's pictureVallari shah

Ways to fuel for early morning work-out.

When you jump out of bed at the alarm of yours at 5:30 a.m, eating breakfast might be the last thing on your mind. But after fasting all night, your energy stores are depleted — and the last thing you want to hear sounds during workout is your stomach growlling.

The size of your pre-workout meal will vary depending on the length of your #workout and intensity of your workout . Going for a long or high-intensity workout?! Consider a more energy dense meal, but keep in mind it may take 3-4 hours to fully digest. A lower-intensity workout will require less energy. Aim for a small meal that can be digested in about 2–3 hours. But, if you’re working out early in the morning, you won’t have 2 hours to spare.

Just can’t eat breakfast early in the morning? While you may be used to running on fumes, your performance may be suffering. Luckily, your gut can be trained to accept a light morning meal.

A little change in eating habits can make a huge difference in your performance!

If you’re ready to accelerate your a.m. fuel, check out what #nutritionist eat before their morning workouts!

1. Fruit + nut butter

Fruit, whether it is fresh, frozen or dried, has quickly digestible carbohydrates that can fuel a morning workout, and it offers a light option if you’re not an early morning eater. Include it pre-workout with a tablespoon of nut butter- to have a combination of carbohydrate, protein and fat.

2. Oatmeal

Oatmeal is a very easy and go-to option. You can’t go wrong with a classic bowl of warm/cold oatmeal. Packed full of carbohydrates and fibre, oats will give you sustained energy throughout your morning workout. There are endless possibilities for mix-in fruits, including nuts and nut butters, dried fruit, yogurt or protein powder .

Oatmeal with nuts


Avocados in the morning? Yes! They are perfect to combine with whole-grain bread or sour-dough for long-lasting energy that won’t leave you feeling overfull. You can add add cheese or sprinkle a table spoon on nutritional yeast.


Smoothies are both easy to make and full of the nutrients necessary for an intense workout. Smoothies can be as simple as a blend of fruit or vegetables and can be include protein powder and nuts or nut butter to include all food groups. Try adding strawberry, Greek yogurt, carrot, flax seeds or nut butter. There are million combinations to experiment with.

Strawberry smoothie with greek yogurt & flax seeds

5. Energy bite or Granola bars

Energy bites/ Granola bars are tasty and easy to grab if you are not a morning person.

They provide a little bit of protein and carbohydrate to fuel working muscles, without leaving you heavy and uncomfortable. Granola bars are even easy to make at home with oats, dried cranberries ,mix seeds and honey. You can make them in one go and stock them up for future.

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