We’ve all heard the old saying that ‘breakfast is the most important meal of the day’. On the other hand, working out on an empty stomach (fasted training) has become increasingly popular, with proponents saying it gives them more energy during a workout and leads to improved body composition/performance.
So who’s right? Is eating before a morning workout necessary?
Beyond just fueling for exercise
Besides the early morning wake-up call, the difference between training in the morning compared to any other time of day is that in the morning we are coming off an overnight fast.
During the day, the carbohydrates we eat are digested into glucose and circulated in the bloodstream to be used for energy. Some of this glucose goes to the liver, where it is stored as glycogen for later use. While we are asleep at night, the liver releases this stored glucose into the bloodstream to keep our blood sugar levels constant.
All this is to say that after an overnight fast, your body’s energy reserves are depleted.
If you train in the morning without eating, your body will pull the energy it needs from other places in the body. Depending on the intensity and duration of training, this might include breaking down muscle!! Not exactly ideal, right?!
Not only does eating before your morning training session fill up the tank so you can have a great workout, it’s also an opportunity to hydrate.
The body’s internal clock is set in a way such that it limits water losses overnight to make sure that the body stays hydrated. However, you still do lose small amounts of water by evaporation during breathing and insensible perspirations. So while the body ensures that you don’t dehydrate to a dangerous degree overnight, you can still wake up slightly dehydrated.
As dehydration increases, there is a gradual reduction in both physical and mental performance. You experience an increase in heart rate and body temperature, and an increased perception of how hard the exercise feels, especially when exercising in the heat. You also use up your stored carbohydrate (muscle glycogen) at a faster rate.
So you’re not really setting yourself up for success if you start your training with an empty tank and in a dehydrated state.
But that’s not all!! Eating something before morning training can also create a more favorable stress-hormone profile. Cortisol (a stress hormone) has a natural daily rhythm, and its higher in the early morning. When cortisol is elevated, your body is in muscle-breakdown mode. Eating some carbs with a little protein can help switch into muscle-building mode.
All of this means that fueling and hydrating on the way to your morning training will enhance your workout (assuming you’ve trained your gut to tolerate food and fluid at this time…but more on that another time)
What about training low?
There is evidence that exercising with low carbohydrate availability results in muscle adaptations that increase fat oxidation (using fat as fuel for exercise), however, it’s unclear whether or not this translates into any real performance benefits.
If you are a highly competitive athlete who has mastered the sports nutrition basics (key word!!!), then you might try training low one to two times a week. Most athletes however are better off focusing on the basics - fueling adequately on a daily basis, including before and after workouts.
Early morning fueling options
Exactly what to eat before your morning training depends on the type of exercise, your weight, and how long beforehand you're eating.
Generally, you want to eat easy to digest carbohydrates and moderate amounts of high-fiber, high-protein, and high-fat foods if you’re eating less than an hour before your workout, since these foods slow digestion and can cause GI discomfort.
Foods you could fuel up with include:
Large banana or two small pieces of fruit
Applesauce
Toast with peanut butter
Granola bar
Bowl of low-fibre cereal with milk
Fruit smoothie made with milk or yogurt
Yogurt with granola
Frozen waffle with maple syrup
Try experimenting with different foods and drinks to find out what works best for you. If you have been exercising on empty, you will likely find that you can exercise harder, feel better, and get more enjoyment from your workouts.
If you’re an athlete struggling with fueling before your morning training, reach out to me today!!
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