18 Ways to Fuel an Early-Morning Workout

HOMEMADE MUFFIN

If you’re heading out for a longer workout, you need enough fuel to sustain you. Pair a hearty homemade muffin, such as these Almond Butter Banana Oat Muffins, with a small smoothie or a fresh piece of fruit. Freeze these muffins and heat in the microwave or defrost on the countertop overnight for a grab-and-go breakfast.

OATMEAL

You can’t go wrong with a classic bowl of warm oatmeal. Packed full of carbohydrates and fiber, oats will give you sustained energy throughout your morning workout. There are endless possibilities for mix-ins, including nuts and nut butters, dried or fresh fruit, yogurt and protein powder. Angie Asche, MS, RD,owner of Eleat Sports Nutrition, uses overnight oats as her go-to early morning pre-workout meal. Simply add oats, milk and a handful of berries or sliced banana to a sealed Mason jar. Place the jar in the fridge overnight for a quick breakfast in the morning. Need some inspiration? Give this High Protein Chocolate Banana Overnight Oats recipe a try. You can’t go wrong with a classic bowl of warm oatmeal. Packed full of carbohydrates and fiber, oats will give you sustained energy throughout your morning workout. There are endless possibilities for mix-ins, including nuts and nut butters, dried or fresh fruit, yogurt and protein powder. Angie Asche, MS, RD,owner of Eleat Sports Nutrition, uses overnight oats as her go-to early morning pre-workout meal. Simply add oats, milk and a handful of berries or sliced banana to a sealed Mason jar. Place the jar in the fridge overnight for a quick breakfast in the morning. Need some inspiration? Give this High Protein Chocolate Banana Overnight Oats recipe a try.

SMOOTHIES

Smoothies are both easy to make and full of the nutrients necessary for an intense workout. This Tropical Superfood Smoothie provides a boost of antioxidants from superfoods that aid in recovery from the natural stress of exercise. Smoothies can be as simple as a blend of fruit or can include protein powder and vegetables to provide nutrients from all food groups. Try adding Greek yogurt, chia seeds or nut butter. There are endless combinations to experiment with. Smoothies are both easy to make and full of the nutrients necessary for an intense workout. This Tropical Superfood Smoothie provides a boost of antioxidants from superfoods that aid in recovery from the natural stress of exercise. Smoothies can be as simple as a blend of fruit or can include protein powder and vegetables to provide nutrients from all food groups. Try adding Greek yogurt, chia seeds or nut butter. There are endless combinations to experiment with.

WATCH > APPLE PIE BREAKFAST BOWL

ENERGY BOWLS

These bowls are similar to a smoothie except you can sit down and enjoy them with a spoon. Energy bowls are the perfect combination of energy-dense carbohydrates blended for easy digestion prior to a long workout. The easy preparation is an added bonus at 6 a.m. This Green Energy Bowl blends energizing carbohydrates with walnuts and chia seeds for sustained energy that provides a punch of protein. These bowls are similar to a smoothie except you can sit down and enjoy them with a spoon. Energy bowls are the perfect combination of energy-dense carbohydrates blended for easy digestion prior to a long workout. The easy preparation is an added bonus at 6 a.m. This Green Energy Bowl blends energizing carbohydrates with walnuts and chia seeds for sustained energy that provides a punch of protein.

YOGURT PARFAITS

Greek yogurt is ideal for athletes; it provides less added sugar (if you opt for plain) and is higher in protein than traditional yogurt, while also providing a great source of probiotics and bone-strengthening calcium. Parfaits are an optimal pre-workout snack that’s easy to digest while providing key nutrients from a variety of food groups. Try this Peach Parfait to energize your next early workout. Greek yogurt is ideal for athletes; it provides less added sugar (if you opt for plain) and is higher in protein than traditional yogurt, while also providing a great source of probiotics and bone-strengthening calcium. Parfaits are an optimal pre-workout snack that’s easy to digest while providing key nutrients from a variety of food groups. Try this Peach Parfait to energize your next early workout.

TOASTER WAFFLES

Waffles are versatile and easy to prep ahead of time. Simply choose your favorite waffle base (such as bananas, protein powder or whole grains). You can even experiment with different types of flour, like coconut flour for a grain-free option. If you are gluten-free, check out these Gluten Free Blender Waffles. Freeze extras and pop them in the toaster on busy mornings.

PANCAKES

This breakfast staple can be made with a variety of grains to provide the carbohydrates needed to fuel your workout. If you don’t have time to sit down and eat them, they are easy to eat on the go, either plain or topped with a little nut butter. Check out this recipe for a Tart Cherry Greek Yogurt pancake that combines the recovery power of tart cherry juice with the protein boost of Greek yogurt. Jessica Levings, MS, RD, of Balanced Pantry, agrees. Her favorite pre-workout fuel is one homemade buckwheat pancake. “I make a big batch and freeze them so I can defrost a few at a time,” she says. “One gives me just enough energy for an hourlong run, plus it’s portable so I can eat it in the car on the way to meet my running buddy!” This breakfast staple can be made with a variety of grains to provide the carbohydrates needed to fuel your workout. If you don’t have time to sit down and eat them, they are easy to eat on the go, either plain or topped with a little nut butter. Check out this recipe for a Tart Cherry Greek Yogurt pancake that combines the recovery power of tart cherry juice with the protein boost of Greek yogurt. Jessica Levings, MS, RD, of Balanced Pantry, agrees. Her favorite pre-workout fuel is one homemade buckwheat pancake. “I make a big batch and freeze them so I can defrost a few at a time,” she says. “One gives me just enough energy for an hourlong run, plus it’s portable so I can eat it in the car on the way to meet my running buddy!”

EGG WHITE ENGLISH MUFFIN OR BREAKFAST SANDWICH

This may sound like too much to handle in the early hours of the morning, but breakfast sandwiches are easy to prepare ahead of time, wrap and freeze. Don’t forget to add the veggies; this is an easy way to sneak in a handful of leafy greens or bell peppers. In the morning, simply unwrap your sandwich and microwave for 60 to 90 seconds.

AVOCADO TOAST

Avocados in the morning? Yes! They are perfect to combine with whole-grain bread for long-lasting energy that won’t leave you feeling overfull. This Avocado Toast with Kale Sprouts adds the powerful nutrient boost of kale sprouts.

SWEET POTATO TOAST

Have you seen this trendy new breakfast? Simply cut a sweet potato (round ones work best) into thin slices, then toast on high for 2–3 cycles. The sweet potato will be soft but not soggy and ready for your choice of toppings. Go sweet and add peanut butter, raisins or cinnamon. Or, try a savory version and top with an egg, avocado or cheese. Sweet potatoes are a great pre-workout pick because they are rich in carbohydrates, high in fiber and provide a boost of vitamin A. Have you seen this trendy new breakfast? Simply cut a sweet potato (round ones work best) into thin slices, then toast on high for 2 to 3 cycles. The sweet potato will be soft but not soggy and ready for your choice of toppings. Go sweet and add peanut butter, raisins or cinnamon. Or, try a savory version and top with an egg, avocado or cheese. Sweet potatoes are a great pre-workout pick because they are rich in carbohydrates, high in fiber and provide a boost of vitamin A.

BREAKFAST PIZZA

Pizza for breakfast? Why not! Pizza has a carbohydrate-rich crust, and adding eggs, cheese and vegetables can make it a satisfying and tasty way to energize in the morning. Breakfast pizza can be prepared at the beginning of the week and portions can be reheated daily.

ENERGY BITES

Energy bites are tasty and easy to grab if you are not a morning person. “I love energy bites before a morning workout,” says Edwina Clark, MS, RD. “They provide a little bit of protein and carbohydrate to fuel working muscles, without leaving you heavy and uncomfortable.” Have a sweet tooth? Here’s one of our favorite recipes for Apple Pie Energy Bites.

BREAKFAST BURRITO

Instead of swinging by the drive-thru for a fast breakfast option, why not make your own? Breakfast burritos are a quick and easy way to incorporate carbohydrates, protein and whatever else you would like into a hand-held, energy-packed option. They can also be prepared ahead of time and frozen, making them a convenient heat-and-go meal.

HOMEMADE BREAKFAST GRANOLA BARS

Make granola bars on the weekend then use all week. These Tart Cherry Dark Chocolate Granola Bars are filled with lasting energy plus a recovery boost from the tart cherries. If you are a heavy sweater or do high-intensity workouts, you may benefit from the added sodium of these granola bars. To reduce your added sugar intake, try homemade granola. Grab a handful while running out the door, or add it on top of a yogurt parfait or an energy bowl. Make granola bars on the weekend then use all week. These Tart Cherry Dark Chocolate Granola Bars are filled with lasting energy plus a recovery boost from the tart cherries. If you are a heavy sweater or do high-intensity workouts, you may benefit from the added sodium of these granola bars. To reduce your added sugar intake, try homemade granola. Grab a handful while running out the door, or add it on top of a yogurt parfait or an energy bowl.

BREAKFAST COOKIES

Cookies for breakfast? Don’t worry, these aren’t your typical chocolate chip treat. Breakfast cookies are typically lower in sugar and made with ingredients like whole-grain flour, oats, nuts and dried fruit to make a condensed, energy-packed snack.

RICE CAKES AND NUT BUTTER

Rice cakes topped with nut butter, banana and chia seeds are a complete and easy breakfast. This option combines all the good stuff dietitians love: whole-grain carbohydrates, healthy fats, protein and fruit. “I always have two rice cakes with peanut butter, banana and a sprinkle of chia seeds about 45 minutes before a workout,” says Sarah Schlichter, MPH, RDN, of Bucket List Tummy. “It’s a great balance of carbs, with a tiny bit of protein to help sustain me but is easy on the digestive system.” She also adds 16 ounces of water. Rice cakes topped with nut butter, banana and chia seeds are a complete and easy breakfast. This option combines all the good stuff dietitians love: whole-grain carbohydrates, healthy fats, protein and fruit. “I always have two rice cakes with peanut butter, banana and a sprinkle of chia seeds about 45 minutes before a workout,” says Sarah Schlichter, MPH, RDN, of Bucket List Tummy. “It’s a great balance of carbs, with a tiny bit of protein to help sustain me but is easy on the digestive system.” She also adds 16 ounces of water.

BREAKFAST QUINOA

To switch up your usual hot cereal routine, try quinoa instead. Quinoa provides the benefits of a whole grain with the added bonus of extra protein. It can be prepared similarly to oatmeal with your favorite add-ins, or you can get creative and try these Roasted Quinoa Stuffed Pears.

Ready to take the next step? Unlock MyFitnessPal Premium to access custom goal settings, quick-log recipes, and guided plans from a registered dietitian. Premium users are 65% more likely to reach their weight loss goals!

Page footer