Eating before exercise is still a controversial topic.

On the one hand, “fasting” exercises (eg, fasting cardio) have become more common, և proponents say that it gives them more energy during training, և leads to faster results.

On the other hand, others praise their pre-workout meals to give them the energy they need to maintain their workouts. So you can think of an approach that works best for you.

This article reviews when to eat in the morning before exercise առանց when you can go without food. It also lists some great foods you can eat to nourish your different types of morning workouts.

Eating before exercise in the morning depends on your goals, the type of exercise, its duration, and your personal health.

After a long night of sleep, your blood sugar is lower than when you recently ate. This can make you feel slow and tired during your workout.

Therefore, a small snack before exercise in the morning can help raise your blood sugar և give you energy to do your best (1:, 2:)

For many people, exercising immediately after eating can cause stomach upset because they have not been able to digest food.

However, while it may be tempting to fast while waking up without breakfast or snacks, this can interfere with some types of exercise (1:)

That said, most people can safely exercise without eating in advance if they do not train for 60 minutes or more (1:, 2:)

Those who have specific activity goals or medical conditions should eat before exercising. For example, people with blood sugar problems like diabetes must first make sure they are getting proper nutrition.

If you have a medical condition, consider working closely with your healthcare professional to find the approach that works best for you.

In general, pre-workout nutrition is highly personalized. It is most effective when you adapt it to your lifestyle, goals and body. What works for one person may not work for another, so you can try to see what works best for you.


For most people, eating before exercise in the morning is not necessary; it depends on your goals, type of exercise և line, how your body responds to food. That said, a small snack can boost your performance.

Choosing the right pre-workout fuel can help support cardio training, also known as cardiovascular breathing exercise.

High intensity, short duration

30-45 minutes or less.

High-intensity, short-term cardio exercises mainly use muscle glycogen as fuel. Most people have enough glycogen in their muscles to maintain this type of exercise without the need to eat (1:, 3:, 4:)

Examples of these types of exercises include:

That said, if you exercise before breakfast, you may want to include a snack of 15-75 grams of carbs, depending on your preferences and upcoming workouts. Some athletes may want to consume even more.

30-60 minutes before doing so can contribute to optimal performance (2:, 4:)

The foods you can provide include:

  • toast with almond butter
  • with grain crackers
  • banana
  • milk or vegetable drink
  • figs with peanut butter
  • Apple

For some people, having an empty stomach is not a problem. If you think this’s best for you, go for it. However, if you feel dizzy or weak, it is probably a sign that you need something to eat.

Moderately high intensity, long duration

The duration is 60-90 minutes or more.

If you plan on exercising at an above-average intensity level for more than 60-90 minutes, it is probably best to have a small meal or snack first (1:, 2:, 3:, 4:)

This type of exercise may include:

  • running
  • cycling
  • Rowing
  • skiing

During exercise, your body uses a mixture of carbohydrates and fat as fuel. However, your body burns fat much more slowly than carbohydrates to burn your muscles and maintain your workout (3:, 4:)

Then choose a small meal or snack that contains 15 to 75 grams of carbohydrates plus protein. Eat at least 1-3 hours before exercise. This gives your body time to digest food.

The foods you can provide include:

  • Fruit smoothie made with milk and bananas
  • small peanuts with peanut butter
  • oatmeal with berries
  • mixed egg ոստ toast

Low or medium strength, long duration

Light exercise is less demanding on your body. Therefore, you do not have to eat so much in advance.

Training in this category may include:

  • walk for an hour
  • It is not Thai
  • delicate yoga session

If you feel hungry in the middle of a workout, you may want to try a small, protein-rich snack before you start. This will help curb your appetite without any unwanted stomach upsets.

The foods you can provide include:

  • 1 cup (237 ml) of cottage cheese
  • 2 hard boiled eggs
  • half a protein bar
  • a little protein shake
  • omelet with vegetables


For a workout of more than 60 minutes, choose a small meal or snack that contains 15 to 75 grams of carbohydrates combined with a protein source. For low-intensity exercise or exercise for less than 45 minutes, you can eat a small snack or go without eating.

Force exercises require more bursts of force, but in reality require less “fuel in the tank” than the actions described above.

However, having a small meal or snack before strength training can give you the energy to maintain a longer, more intense workout. Otherwise, you may feel too tired or dizzy to get the most out of it (4:)

Ideally, you will want to eat or snack on carbs and protein. Carbohydrates will provide energy, and protein will help muscle growth and recovery (1:, 2:, 4:)

If you have stomach upset, aim for a pre-workout meal or snack 2-3 hours before eating. Alternatively, eat a snack that is easy to digest 30 minutes before your workout.

The foods you can provide include:

  • sliced ​​turkey sandwich (2 pieces of bread, turkey pieces, tomato, carrot, spice)
  • oatmeal
  • 1 hard boiled egg և 1 cup (237 ml) apples
  • neat beef և 1/2 cup (125 ml) orange juice
  • 1 glass (237 ml) of milk or soy milk
  • Greek yogurt և berries
  • granola bar or half protein bar
  • egg sandwich (fried egg, cheese և fried tomatoes on English cake)


A pre-workout meal or snack before strength training can help improve performance, although researchers have found different results. It is best if the food you choose contains both carbohydrates and proteins. Experts do not recommend going without food.

If you have specific life goals, you may want to adjust your pre-workout breakfast.

Weight loss

Contrary to popular belief, eating fewer calories before exercise will not give you better results. In fact, it may slow down your weight loss.

Athletes need enough fuel to perform at their best. However, many other people who are trying to lose weight may train at relatively low or moderate intensity for a short period of time (4:)

If you are one of these people, you can do very well to eat little or nothing before training. Whether you eat before your workout should be based on your preference և weight loss goals.

Before exercising in the morning, provide your body with fuel with complete, minimally processed carbohydrates և protein foods, such as:

Muscle growth

Beyond your genetics, you can build muscle through strength training և a high protein diet. Protein can help you build bigger, stronger muscles when combined with different types of resistance training.

To continue building muscle, you need to practice practically overloading, which means slowly adding more weight (weight) or volume to your strength training regimen.

If you have not been burned properly before your workout, you may not feel that you have the energy to challenge your muscles to stimulate muscle contraction and recovery.5:, 6:, 7:)

That said, it is still possible to gain muscle if you exercise without eating beforehand. Just make sure you meet your daily nutritional goals, including getting enough protein.

After all, it depends on your preferences.

If you prefer to eat before exercising to gain muscle, consider a small snack 1-3 hours before your workout or eat both carbs and protein.

To eat enough protein to support muscle growth throughout the day, consider consuming 0.6-0.9 grams of protein per pound (1.4-2.0 grams per kg) of body weight per day (8:, 9:, 10:, 11:)


For both weight loss and muscle growth, you want to make sure you eat enough to get the most out of your workout. If you exercise when you have low energy, your workouts will suffer.

Here are some tips to help you get through your morning workout.

  • Get ready last night. To make your morning easier, prepare your meal or snack the night before.
  • Get ready for the week. Spend 1 morning a week planning and preparing your meals. This removes the divination in the morning of training.
  • Skip the fiber. While this is important for overall health, it does take longer to digest fiber, which can lead to stomach upset during your workout. If you consume a lot, think that you have to wait 1-3 hours for it to digest before exercising.
  • Do not drink too much. If you drink too much water or other fluid before exercise, you may experience this unpleasant “slowdown” during exercise. Drink plenty of water before exercising.
  • Listen to your body. You know your body best. Play with different foods: drinks that give you energy և help your performance. In some cases a very small snack may be all you need և desired.


Make your pre-workout meals as easy as possible by planning and preparing them in advance. Experiment with different foods and beverages to find out what feels best to you.

Eating before exercise in the morning will help provide the body with the fuel it needs.

For certain types of exercise, such as strength training, experts recommend eating a small meal or snack that contains carbohydrates and some protein before eating.

On the other hand, if you do cardio for 45 minutes or less, you can probably get by without eating.

That is, if you have blood sugar problems when you have not eaten, feel nervous or weak, or feel better about eating, then having a meal or snack is a good idea.

In general, eating before exercise in the morning is very personalized, որոշակի it may take some trial: mistakes to see what is best for you.