So, eat something light before your workout that will still give you enough energy to complete a good workout. Slow-releasing, complex carbohydrates and protein will give you the energy you need to complete your workout. Some ideas include:<\/p>\n Whether you make a fruit salad or a smoothie in the morning, be sure to throw in a banana, as the potassium will help with muscle contraction and help prevent muscle cramps. <\/p>\n For smoothies, don\u2019t use sugary juices. Just use chopped fruit with water or a tiny bit of plain greek yogurt. Consider adding some spinach to your smoothie for extra plant-based energy for your workout. <\/p>\n 2. One Single Banana <\/p>\n It\u2019s true that one banana can provide you with enough energy to work out for 60 – 90 minutes. In addition to its muscle cramp preventing potassium, bananas are also easy-to-digest carbohydrates that can provide you with physical energy while being light enough to not weigh you down.<\/p>\n 3. Cup of Sugar-Free Muesli or Oatmeal<\/p>\n Eat a small cup of muesli, oatmeal or overnight oats in the morning, with some milk (either plant-based milk<\/a> or dairy milk if you don\u2019t have a lactose sensitivity) or with plain greek yogurt for the healthy fats and protein. \u00a0<\/p>\n 4. Whole Wheat Toast with Nut Butter<\/p>\n Even just one slice of whole wheat toast with 1-2 tablespoons of nut butter will be enough food to get you through a morning workout. <\/p>\n 5. Hard-Boiled Eggs or an Omelette<\/p>\n This is another great, light breakfast that won\u2019t make you feel too full or weighed down before your workout. Hard-boil your eggs or try one of these omelette recipes. <\/a><\/p>\n 6. Sweet Potatoes<\/p>\n Sweet potatoes might just be the perfect complex carb (a very healthy carb) to provide sustenance for a morning workout. Sweet potatoes pack a serious nutritional punch and will give you ample energy to complete a good morning workout, plus there are so many ways to prepare them in the morning. <\/p>\n Meal preppers can roast them with a bit of cayenne and honey or mash a big batch and drizzle some yogurt or tahini on top. Alternatively, slice them lengthwise and pop them into your toaster or air fryer. Top with nut butter for extra nutrition.<\/p>\n 7. Sugar-Free Protein Bars<\/p>\n Sugar-free protein bars or granola bars can be the perfect pre-workout snack in the morning. You can even make your own<\/a> to ensure they\u2019re healthy. Add energy-boosting, healthy ingredients like organic oats, chia seeds, mashed banana, etc.<\/p>\n Now that we\u2019ve gone over some ideas of what to eat before a morning workout, let\u2019s dive into the concept of potentially eating nothing before your workout.<\/p>\n You\u2019ll notice there are very split reviews from health professionals on whether or not it\u2019s a good idea to not eat before a morning workout. <\/p>\n Some think that fasted cardio helps you burn more fat, while others think that fasted cardio impacts your ability to perform or endure a workout. <\/p>\n The truth is that fasted vs. fed workouts are a decision that is very personal and tailored to your ability to work out on an empty stomach.<\/p>\n If you\u2019re getting too lightheaded, you\u2019re unable to perform or last long in a fasted state, or you\u2019re feeling your workout performance is significantly less than it otherwise would be – eat something first.<\/p>\n This study<\/a>, which compared the overall differences in body composition of 20 women, some of whom worked out in a fasted state and some in a fed state, did not change much after 4 weeks of experimentation. Importantly, all women were put on a 500-calorie deficit diet, the only thing that changed is when they consumed calories. <\/p>\n More studies are needed to draw a definitive conclusion, and while there is some evidence to support both theories of fasted vs. fed workouts, the choice of whether to exercise in a fasted or fed state will ultimately come down to your performance. <\/p>\n If you find that working out in a fasted state leaves you feeling light-headed, negatively affects your performance, or doesn\u2019t work for you, then consider eating something beforehand. <\/p>\n If, however, you find that eating before a workout leads to cramping and other issues (since your body will need to digest the food you had for breakfast) you can give a fasted workout a go. Just be sure, as always, to clear any kind of change to your diet and fitness routine with a medical professional first, and bring a small snack like a piece of fruit with you to the gym in case your blood sugar gets too low. <\/p>\n First of all, before anything else, it\u2019s very important to start your day with plenty of water, whether you plan to work out or not. Your body has just gone over 6-8 hours without water while you were sleeping, so rehydrating is essential, especially before your workout<\/p>\n Always drink plenty of water before a morning workout. Don\u2019t just bring a water bottle with you to your workout. It\u2019s crucial to hydrate before and after exercising.<\/p>\n So, whether you\u2019re doing a fasted workout or not, drink water. It of course won\u2019t break your fast.<\/p>\n After an intense workout, you may need to replenish your electrolytes with some coconut water or electrolyte powder mixed into your water, especially if you sweat a lot.<\/p>\n Your DNA can tell you a lot about the types of foods you should be eating for best performance and function. Take a CircleDNA test to find out the optimal diet for you, based on your genetic makeup<\/a>. The diet and nutrition reports from CircleDNA include nutrients you might need more of in your diet, based on your body\u2019s genetic ability to absorb nutrients, as well as possible food sensitivities.<\/p>\n <\/p>\n![](\"https:\/\/circledna.com\/blog\/wp-content\/uploads\/2023\/08\/content_images_2022_11_fruit-salad.jpg\")
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<\/figure>\nPros and Cons of Fasted Cardio: Working Out On An Empty Stomach<\/h3>\n
Don\u2019t Forget About What to Drink When Deciding What to Eat Before a Morning Workout<\/h3>\n
What\u2019s Your Most Optimal Diet Plan, Based on Your DNA?<\/h3>\n
References:<\/h3>\n