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A Few Breakfast Ideas for Your Morning Workout

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You have probably already heard the unwritten rule that says you should eat a complete meal 3 hours prior to a workout or a sports activity?

This is the best way to harness the energy contained in foods while you exercise. Understandably, people who exercise early in the morning, around 6, 7, or 8 a.m. will not wake up in the wee hours of the morning just to eat a complete breakfast. So here a few quick breakfast options you can eat before your workout to ensure you have enough energy to give your maximum and reach your objectives faster, without the associated discomforts!

Depending on the suggestions, get to know yourself and assess the best options with your nutritionist. Based on your tolerance, the objective is to supply your body and brain with one or two sources of carbohydrates, about 30 to 45 minutes before your workout.

Here are some sources of carbohydrates:

  • ½ cup apple sauce
  • 1 cup fruit juice
  • ¼ cup dried fruit
  • 1 whole fruit
  • 1 toast + jam or fruit compote
  • 1 cup milk
  • ¾ cup dry cereal
  • 1 homemade muffin
  • 1 oatmeal packet
  • 1 Zero Diet pre-workout energy bar

Having a snack that includes both carbohydrates and protein on the previous evening can be helpful (e.g., a small bowl of cereal with milk or yogurt). Because your digestion will be slowed down, some of that energy will be readily available the next morning. If you add a snack in the early morning, you will have enough energy to get through your workout (assuming it is under 60 minutes). Finally, you can also consume carbohydrates while exercising to maximize their absorption and make digestion easier, such as Gatorade or ½ cup of 100% pure juice diluted in a 500 ml water bottle.

After your workout, remember to complete your breakfast. A Milk 2 Go Sport or a Zero Diet reboost post-workout bar are sound options. Eat a carb-rich snack later in the morning to properly recover from your workout, and make sure to eat enough throughout the day!

Marie-Eve Nadeau P.Dt.

Author
Marie-Ève Nadeau, Dt.P.

Member of the Ordre professionnel des diététistes du Québec and holder of a bachelor’s degree from McGill University, Marie-Eve joined the Nautilus Plus team in November 2012. Nutritionist since January 2013 and assistant manager at Delson’s centre, Marie-Eve has found a passion for exercise and sports nutrition. She is currently completing her studies with the International Olympic Committee and exercises regularly. She ran her first half-marathon in Ottawa in May 2014, and was thrilled by the experience! She strives to pass on her passion to her clients and loved ones. Her objective is to help her clients get the results they desire and motivate them to adopt a healthy life style. She creates weight loss support groups and holds conferences on motivation and how to plan shopping for groceries.


A Few Breakfast Ideas for Your Morning Workoutis a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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