There is a lot of information floating around on the internet about nutrition and workouts. It can be tough to sift through it all and, at times, it might feel overwhelming. The good news is that the #NoomNerds know their stuff and have done some of the sifting for you. If you have a morning workout routine you’re probably wondering what you could eat for breakfast to help get you going. Let’s take a look at some morning pre-workout breakfasts to help you in achieving your weight loss goals and beyond!
What to eat before a morning workout
This could get really specific and be related to the type of workout for weight loss you’re doing, but for the sake of simplicity and hitting the high notes, what it boils down to is that food is fuel for your muscles. Carbs might have gotten a bad rep over the more recent years with different fads and diets making their way into the scene, but this macronutrient is the main source of fuel for our bodies, especially our muscles. Carbs help our muscles work efficiently by acting as an immediate fuel source but also a stored source known as glycogen. In fact, research has shown that eating carbs can help improve glycogen stores and help you get through your workout.
We know that there are different types of carbs out there. Between simple carbs (sugar) and complex carbs (fiber rich), which is better for a morning workout? Trick question. The answer is both. We need both to get us through a workout but we have to have a balance. Simple carbs are quick sources of energy in the body and used quickly. Too many of these and getting through a full morning workout could be tough. Complex carbs take longer to digest and provide a more sustained source of energy for workouts and weight loss.
Another important macronutrient for your pre-workout breakfast is protein. Incorporating a protein source into this pre-workout meal helps aid muscle function, recovery afterwards, and helps build muscle. When losing weight, our bodies have a really hard time distinguishing between the fuels they’re burning. As you work out, this becomes even more apparent. Keeping up with your protein intake can help you maintain muscle health as you work to lose fat. Combining protein with carbs also gives our bodies all the amino acids (what muscle is made up of) we need to build and maintain muscle tone. Sometimes getting in an adequate amount of protein early in the morning can be tough, so some prefer to use a protein powder to help them with this. Check out some of the Best Meal Replacements of 2019!
Lastly, incorporating healthy fats into your pre-workout breakfast will be another important component to keeping your muscles fueled. When we work out, our bodies burn fuel sources in a specific order. First, we go through our glycogen stores from carbs, second we start to burn fat, and third we break down proteins (aka muscle). To minimize the amount of damage to our muscles (which is actually important for muscle growth to a certain extent) we will want to consume an appropriate amount of healthy fats. Look for foods like avocados, chia seeds, or nuts. Curious about chia seeds? Check out these chia seed recipes for weight loss!
When to eat before a morning workout
Most of us know that eating something as we walk into the gym has the potential to end in disaster. So when should you eat your pre-workout breakfast? Depending on the time of your morning workout this might feel more like a breakfast snack.
Generally getting a full meal with a mixture of complex carbs, fats, and proteins into your system 2-3 hours before a workout is ideal. However, if you’re getting up at 5am to hit the gym, this probably isn’t realistic. In this case, a smaller snack-like meal with a healthy option for simple carbs, fat, and protein 30-60 minutes beforehand is recommended. Now that we’ve gove over the what and when, let’s look at some good morning workout breakfast recipes!
Morning workout recipes
What you’ve been waiting for: the recipes! These recipes mix and match carbs, fats, and proteins, and incorporate ingredients many of us buy on a regular basis and some new ones that we might not have thought about before. Take a look and see what you might want to try for your next morning workout or even a pre-workout snack.
Nothing too fancy
- ½ banana and 1 tbsp peanut butter
- 1 hard boiled egg and 1 slice of toast
- ½ cup oatmeal and 1 tbsp peanut butter
- ½ apple and 1 tbsp peanut butter
- Greek yogurt cup and 1 tbsp dried fruit
- Toaster waffle your favorite nut butter
Smoothies
- Tropical Superfood Smoothie
- Banana Walnut Bliss
- Oat Cocoa Smoothie
- Superwoman Smoothie
- Blueberry Avocado Layered Smoothie
- Chocolate Almond Smoothie
Make-ahead muffins
- Blueberry Oatmeal Muffins
- Blender Banana Muffins
- Raspberry Oat Muffins
- Orange Carrot Muffins
- Chocolate Chip Sweet Potato Muffins
