It’s 5:00 a.m. Your alarm goes off. Your brain knows it’s time to train but your stomach didn’t get the memo. You’re tired, maybe nauseous, and definitely not ready to eat a full meal. So what do you do? Head to the gym on empty and risk running on fumes? Or force down food and hope it sits well enough to get through the session? 

 

While our blogs, What to Eat Before, During, and After a Lifting Session and What to Eat Before, During, and After a Cardio Session, cover pre- workout nutrition in detail, figuring out how to implement these guidelines before sunrise requires additional consideration and planning. As always, it’s best to experiment with what works for your individual body. 

 

What Your Body Needs Before an Early Session (activity within ~1 hour of waking up)

 

In the early hours (think anywhere between 4-7 am), your body is in a fasted state: blood sugar is lower, glycogen stores are partially depleted, and your digestive system is waking up. It’s likely been at least 8 hours since your last meal or snack. While some athletes can perform reasonably well without eating, most will benefit from some form of pre-workout fuel. Your body doesn’t necessarily need a full meal but it does need accessible energy. Focus on easy to digest simple carbohydrates as an immediate source of fuel providing sugar to your cells. You can add a “quick acting” protein source such as whey protein with your juice for branch chain amino acids and carbohydrate.  We typically recommend protein powders rather than animal protein before training as powders like whey isolate are absorbed more quickly than something like jerky or grilled chicken [1]. 

 

Strategies to Fuel Before A Training Session 

 

60 minutes before training: Choose a moderate-sized snack or “mini meal” with both carbohydrates and protein. Limit high-fiber and high-fat foods to minimize the risk of digestive discomfort such as cramping or nausea. Carb (g): ~30–60 [2]  Protein (g): ~5–15 [3] Examples: Banana with low-fat or fat-free Greek yogurt Hard-boiled egg with turkey and toast Rice cakes with pumpkin butter and low fat cottage cheese Instant oatmeal (lower in fiber than overnight oats) with maple syrup and whey protein

 

30 minutes before training: Focus on easily digestible carbohydrates to provide a quick energy source. Keep protein and fat intake low to support faster digestion.  Carb (g): 20–40 [3]   Protein (g): 5–10 (if tolerated) [2] Examples: Applesauce pouches Pretzels Small bagel  Half an English muffin with a spoonful of jam

 

15 minutes before training: The less time you have, the smaller the snack should be. Choose simple carbohydrates to avoid overwhelming your digestive system. Liquids or small bites are ideal. At this point, the priority is simply avoiding complete depletion. Something is almost better than nothing.  Carb (g): ~15 Protein (g): 0 Examples: Sports drink or an electrolyte drink with carbs Energy chews or a honey packet ½ Banana Handful of dry cereal  Remember, you can always fuel during activity too.  Aim for 30–60g of easily digestible carbohydrates per hour [1,2].  Examples: Energy gels or chews Applesauce pouch Pretzels

 

Key Takeaways:

 

• Fueling for early morning workouts is doable but comes with additional considerations.
• If you have 60 to 90 before training: eat a carb/protein snack or mini meal; limit fat and fiber to promote faster digestion and avoid GI symptoms.
• If you have 30 minutes before training: choose easily digestible carbs with minimal protein and fat.
• If you have 15 minutes before training: focus on simple carbohydrates and hydration. You can also fuel during activity in the same way.
• Individual responses may vary; a registered dietitian can be a valuable resource for teen athletes.

 

Need a quick reference? Download this table.

 

 

References

 

1. Murphy L. Nutrient Timing: What to Eat Before and After a Workout. Nasm.org. Published 2021. Accessed August 6, 2025. https://blog.nasm.org/workout-and-nutrition-timing? 
2. Kaminski J. What to Eat Before a Workout: Preworkout Nutrition Tips. blog.nasm.org. https://blog.nasm.org/what-to-eat-before-a-workout
3. Mangieri HR. Fueling Young Athletes. 1st ed. Human Kinetics; 2017.