Many early-morning exercisers tend to eat after their workouts; however, getting adequate nutrition before working out can increase energy, boost your metabolism and regulate your appetite throughout the day, according to Medline Plus. The foods you consume in the morning not only impact how you feel during exercise, eating healthy before workouts also fuels you throughout your exercise, providing sufficient energy to complete your workout.
When to Eat
The Mayo Clinic website recommends rising early enough to eat a healthy breakfast before working out. In the morning, blood sugar levels are generally low, which may cause sluggishness and lightheadedness during exercise. Eating at least one hour before working out raises blood sugar levels, and including carbohydrates in your meals enhances energy. Consume whole grains, fruits, healthy carbohydrates and fluids during your early-morning meals.
Food Amounts
If you plan to eat within two hours of exercising, eat a small meal. An example of a small meal is 1 cup of cereal, an 8 oz. cup of low-fat milk, one banana and one 8 oz. glass of orange juice. Morning meals containing healthy carbohydrates -- such as granola bars, protein shakes and fruit smoothies -- also can enhance your energy before workouts. The Mayo Clinic suggests keeping a food and exercise journal to monitor your body’s reaction to your meals. This gives you the opportunity to tweak your morning diet until you discover the amount and types of food that optimize your workout performance.
Adequate Fluids
The body loses water during sleep and during exercise, and you must replace this water to avoid dehydration. Medline Plus suggests drinking 16 oz. of water two hours before working out to ensure that you replenish your body before exercising. During your workouts, consume at least one-half cup of water or an energy drink after every 15 minutes of exercise to replace the fluids released through sweating.
Eating Lightly
Because the digestive process requires energy from the body, overconsuming food can make you feel tired and sluggish before and during workouts. Eating too much also causes cramps, stomach pains and nausea. Avoid heavy, fatty breakfast foods, such as bacon, pancakes and sausage. If you plan to exercise for more than 90 minutes, add additional amounts of healthy proteins and carbohydrates -- such as a hard-boiled egg and a slice of wheat toast -- to your pre-workout meals to sustain your energy.
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