March 24th, 2022
Choosing a pre-morning workout breakfast can be challenging. Not only does it need to be easy and convenient, but it also needs to be energizing, light, and should account for the fact that you may not be hungry yet! Because this meal is tricky to tackle at the wee morning hours, we’ve compiled our top ten favorite healthy breakfasts to eat before a morning workout.
The Do’s & Don’ts of a Pre-Workout Breakfast
Want to add fuel to your morning workout? Then eating breakfast with carbohydrates is a major DO. Why? Because carbohydrates are reserves of glucose (the body’s fuel) that your muscles can rely on while you exercise. Incorporating a small amount of protein is also a DO, especially if you plan to do weight training. Please note that it is crucial to eat protein after your workout as well because it helps with muscle recovery.
Now for the DON’TS. Avoid eating foods with a lot of protein, as well as high amounts of fiber or fat – all of which can slow down digestion and cause nausea or an upset stomach. Also, DON’T eat right before a workout! Ideally, you should eat 90 minutes before you hit the gym so your food has time to digest. If you’re crunched for time, eat a small breakfast 30 minutes before exercise.
The Top 10 Healthy Breakfasts to Eat Before a Morning Workout
This is by far the best grab-and-go breakfast before a workout. Not only are bananas easy on the stomach, but they also provide a dose of healthy carbohydrates to fuel your workout. Add a tablespoon of nut butter (peanut, almond, sunflower, etc.), and you’re set!
- Cereal and Granola
A handful of healthy cereal or granola (select a lower sugar option) with ingredients such as oats, corn, wheat flakes, dried fruit, nuts, and seeds will provide much-needed carbs, fiber, and protein to give you the fuel you need to get through a tough workout.
Smoothies are packed with nutrients that go down quickly, making them an ideal choice for a pre-morning workout breakfast.
A cup of plain yogurt is another easily digestible option that will provide much-needed carbs and protein. Add honey, jam, granola (select a lower sugar option), or sliced banana for an extra dose of energy.
Whether you opt for instant or original, oatmeal made with water will give you a healthy blast of complex carbs and protein. For additional flavor, add brown sugar, raisins, nuts, or berries.
- Hard-Boiled Eggs with Fruit
Hard-boiled eggs are a convenient way to eat an easily digestible protein. Add a side of fruit such as grapes, a banana, or a nectarine for even more energy.
- Turkey Roll-Ups
Slices of deli turkey (no salt added or reduced-sodium) digest easily and provide a good amount of protein. Roll them up in a tortilla for a healthy dose of carbs.
- Breakfast Bars
As long as you choose the right ones, granola and protein bars are compact, easy to eat, and packed with tons of nutrients. Bars that are rich in protein are an ideal breakfast before weight training, but you’ll want to avoid them before a long cardio stint.
- Protein Pancakes
These pancakes are super easy to make (All you need is a blender and a skillet!) and packed with protein. Top with nut butter, a banana, and granola, and you’re good to go! Click here for the recipe.
- Toast & Avocado
Here’s another in the easy-to-make and easy-to-digest category. Get more out of this breakfast by using whole-grain low-carb smart bread.
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