For some inspiration, we’ve gathered a few pre-workout breakfast ideas and arranged them, roughly, from lighter to heavier—so you can find something that works whether you’re waking up at 5 a.m. with zero appetite and just 30 minutes before your workout, or at 7 a.m. with an appetite and two hours to spare. Something to keep in mind here: A lot of these ideas (especially early on the list) are not enough to be considered complete breakfasts on their own. You’ll need to eat a post-workout snack or second breakfast containing protein and carbs to restore your energy, help your body repair and recover, and tide you over until lunch. (And, if you’re exercising pretty long and hard, you might need to supplement during your workout too.)
Early morning pre-workout breakfast ideas
1. A few swigs of 100 percent fruit juice
While we are aware that juice by itself is not a breakfast, Clark says that this quick source of sugar can be a great choice for those who struggle with eating early but still want a little boost. Even just a small amount of carbohydrates can be enough fuel to offset the groggy fatigue you might feel right after rolling out of bed, Clark explains.
2. A glass of chocolate milk
The same qualities that make this drink a great post-workout snack also make it an excellent pre-workout breakfast. Rich in carbs and protein to power you through your session, chocolate milk is an especially good pick if you’re craving sustenance but are not wild about solid food early in the morning. (Try lactose-free or soy chocolate milk if you have lactose intolerance.)
3. A handful of cereal or granola
If a big bowl of cereal sounds like a lot, you can also just grab a handful of your favorite flakes, muesli, or granola. Clark says a small portion of ingredients like oats, corn or wheat flakes, dried fruit, nuts, and seeds can give you just enough carbs, fiber, and protein to sustain you.
4. A banana
This idea in particular is great for anyone who wakes up slightly nauseous, as bananas are especially easy on the stomach. Pairing with a spoonful of peanut butter (or another nut or seed butter, like almond or sunflower) will provide just a tiny bit of protein and fat to keep you going.
5. A slice of toast with jam
Clark says this is a good pre-workout breakfast because it’s easy to digest and even easier to make. If you like, you can beef up your toast by using a whole grain variety (if you haven’t noticed any stomach issues with fiber pre-workout in the past), or satiate a bigger appetite by topping with a bit of nut butter. (Gluten-free toast works as well.)
6. A fruit smoothie
Smoothies are ideal before a workout because they’re packed with nutrients but go down fast and easy. And you can make your smoothie more or less filling depending on the ingredients you use. For instance, you could use only fruit and milk for a lighter smoothie—or, for something heartier, add yogurt, nut butter, or protein powder.
7. A cup of yogurt
Yummy yogurt is yet another easily digestible way to give your body carbs and protein pre-workout, no chewing required. If you prefer to buy unsweetened, you can add some honey or jam for some additional quick energy in the form of sugar. (A handful of granola or sliced banana would be tasty too.) And while full-fat is always delicious, it could be a little much for your stomach, so give reduced fat or fat-free a go.
8. A breakfast cookie or two
While you probably won’t have time to whip up a batch of cookies first thing in the morning, you can prep these the night or weekend before. Breakfast cookies are often filled with a lot of the same good stuff in granola, like oats and other grains, fruit, honey, and nuts. Make them in bulk and store in an airtight container in the fridge or freezer to have on hand at all times.
9. A granola or protein bar
Compact, easy to eat, packed with nutrients, and portable, bars are pretty awesome. (O’Donnell-Giles always keeps multiple bars in her gym bag for all her pre-workout needs, while Clark is a fan of Kind Healthy Grains Bars.) Bars rich in protein are an especially great pick before weight-training workouts (although you’ll want to skip eating bars super high in protein right before, say, a run, if they make you feel icky). And whether you buy them or make them yourself, there are endless flavor and texture options. (Just be sure to avoid varieties packed with added fiber, which might upset your stomach mid-workout.)
10. Oatmeal made with milk
This classic combo is packed with complex carbs and protein, says Clark. Whether you prefer instant packets, stove-top, or overnight oats, you can go plain or quickly customize with some brown sugar, raisin, nuts, or berries. If you are dairy-free, use soy or pea milk (instead of, say, almond) to get a little extra protein.
11. A mini bagel with a schmear of cream cheese
Mini bagels are the secret to satisfying your early morning bagel cravings without overwhelming your stomach before your workout. If your stomach is okay with it, add a little cream cheese for a small amount of fat and protein. (Feel free to use a tofu-based dairy-free alternative.)
12. A hard-boiled egg and grapes
Jones says hard-boiled eggs are a nice way to get an easy-on-the-belly protein hit before a workout—not to mention, they’re convenient and mild enough for the early hours. Add a side of sugary fruit, like grapes, a nectarine, or a banana, for some fast-acting energy if you are more on the hungry side.
13. A couple of deli slice roll-ups
Slices of lean meat, like turkey for instance, are another way to get some easily digestible protein in before a sweat session, Jones says. Roll them up in a mini-tortilla or wrap for a convenient and carb-y vehicle for your protein. If you’ve got the appetite and time to digest, you could also add a slice of cheese.
14. A mini egg frittata and toast
Small premade frittatas (or egg muffins) baked in a muffin tin are another great way to get your morning eggs without having to cook them between waking up and exercising. Often made with a little cheese, meat, and/or veggies, they’re good for a heartier pre-workout fuel up. Make a batch of them during weekend meal prep, and grab one or two from the fridge on weekday mornings to eat chilled or briefly microwaved.
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