pre-workout breakfast

12 Quick and Easy Pre-workout Breakfast Ideas

A proper diet is an integral part of your health and wellness journey. What you eat before and after working out determines how fast you achieve your fitness goals. So, what do you eat in the morning before working out? This article offers you the 12 quick and easy pre-workout breakfast ideas.

What Is Pre-Workout Breakfast? Why Is It Important?


A pre-workout breakfast is a meal that you have in the morning before hitting the gym or going out for a morning run. This meal is important because it helps to fuel your body for the workout.

This meal is particularly important if you’re planning to have a high-intensity workout that requires your body to be fully energized. It’s dangerous not to provide your body with the energy and nutrients it needs to endure intensive training.

Benefits of a Pre-Workout Breakfast


1. Better Performance

Your body’s fuel is the food you eat. So, for peak performance at the gym, make sure your body has a sufficient supply of energy by having a proper pre-workout breakfast. During training, your body will convert glycogen into glucose, which is vital for muscle contraction and energy.

Therefore, having a pre-training breakfast ensures that your body doesn’t suffer from depleted muscle glycogen. Please note that your glycogen reservoir should be reloaded with enough carbs before training to avoid depletion.

2. Reduced Protein Breakdown

If your fitness goal is to build mass, you have to ensure that your gains aren’t lost due to increased protein breakdown. This happens when there’s no balance between your body’s protein synthesis and protein breakdown.

For you to retain large muscles, your body’s protein synthesis has to exceed or be equal to protein breakdown. You can achieve this by supplementing your protein intake with branched-chain amino acids (BCAAs). BCAAs serve your protein’s building blocks.

If you can’t afford the over-the-counter supplements, you can rely on regular sources of protein like poultry, fish, red meat, dairy products, legumes, nuts, seeds, and soy products.

3. Preventing Fatigue

When your energy reservoirs are depleted, your muscles become exhausted. This can easily lead to fatigue, preventing you from enjoying the rest of your day.

When you have a proper pre-workout breakfast, your body is supplied with enough energy to sustain you throughout the training. Since your body has enough energy to burn, your muscles remain fully nourished to avoid fatigue during and after the workout.

Dos and Don’ts for Pre-Workout Breakfast

Dos and Don’ts


  • Take Enough Carbs

If you’re preparing for a high-intensity workout, your body will require enough energy to complete the training session. So, you have to include enough carbs in your pre-workout breakfast.

Compared to protein, carbs are easier to digest. They’re also important for replenishing your glycogen reservoir. When you include carbs in your breakfast, your body gets enough energy to continue working without breaking down your muscles.

Since carbs are easily digestible, they get used up by the body quickly. That’s why they’re important for high-intensity and short workouts. Fortunately, there are many sources of healthy carbs, including fruits, sports drinks, yogurts, etc.

  • Eat Fat for Long Workouts

If you’re planning to have a long low-intensity workout session in the morning, include fats in your breakfast because they serve as long-term energy reservoirs. A gram of fat can offer your body twice the amount of energy it can get from a gram of carbs.

Furthermore, fats contain almost twice the number of calories in carbs per gram. That’s why fats last longer. The main sources of healthy fats include avocados, nuts, olive oil, fish, etc.

  • Stay Hydrated

Whether your morning workouts are highly intensive or restrained, your body needs to stay hydrated. So, make sure that your pre-workout breakfast includes enough fluids like water and sports drinks. Your breakfast should have a small amount of sodium to stimulate thirst and prevent your body from losing fluids.

As you work out, your body will be working hard to maintain a balance between your water and sodium levels. These levels should be properly balanced so that your kidneys don’t excrete excess fluids, leaving you dehydrated.

  • Eat Your Breakfast 2-3 Hours Before the Workout

It’s not wise to begin your workout immediately after finishing your breakfast. You should give your body time to start digesting the food. This allows your body to draw energy from the food you’ve taken.

Otherwise, your body will struggle to obtain the necessary energy and nutrients from your meal if you jump into the training immediately. If you don’t have time to wait, make your breakfast meal less complex for faster digestion.


  • Avoid Big Meals

Having a large pre-workout breakfast will keep most of your blood concentrated in your digestive system, leaving your working muscles with little blood to give you an effective workout.

12 Pre-Workout Breakfast Ideas

Now that you understand the importance of having a proper pre-workout breakfast, the next thing is to figure out what to include in your meal. Your pre-training breakfast should be healthy with all the necessary nutrients your body needs to complete the workout.

It should also give you enough energy for peak performance. Here are the most effective pre-workout breakfast ideas you should try.

1. Pure Fruit Juice

Fruit Juice

Although fruit juice isn’t a complete meal, it’ll provide your body with enough carbs and sugar to keep your body completely fueled throughout the workout. This type of juice is ideal for short and high-intensity workouts because it can be digested easily and quickly.

Furthermore, you can jump right into the workout after taking a few swigs of fruit juice. But if you choose to have a fully, hearty meal as your pre-workout breakfast, you’ll have to wait 2-3 hours before you begin the workout.

2. Cereals or Granola


Grabbing a handful of cereal before working out in the morning will give your body enough energy to endure the workout. If cereals aren’t your thing, you can have granola. These are ideal for longer and low-intensity workouts because they’re not broken down quickly like carbs found in fruits and fruit juices.

For instance, you can have wheat flakes, muesli, oats, nuts, and seeds. They’ll give you enough carbs, fiber, fat, and protein to keep your body running optimally throughout the training session.

3. Chocolate and Milk

Chocolate and Milk

Image source: Pinterest

A mixture of chocolate and milk has always been considered the best post-workout snack. But it can also be a great pre-workout breakfast. It’s rich in protein and carbohydrates that are essential for energizing your body and allowing your muscles to grow.

This drink is particularly important when you’re looking for sustenance and you don’t feel like having solid food. The good thing is that you can even have lactose-free milk or soy milk.

4. Fruit Smoothie

Fruit Smoothie

Smoothies remain the most effective pre-workout meals of all time. Since they’re made up of various ingredients, they’re packed with essential nutrients like vitamins, carbs, proteins, and fiber. Furthermore, they are easy to break down to keep your body fueled throughout the workout session.

It’s up to you to choose what to include in your smoothie. For instance, you can choose to have only milk, nuts, and fruits in your morning smoothie. You can make it heartier by adding yogurt or protein powder.

5. A Banana


A banana is a great source of carbs and sugar that are necessary for fueling your body throughout the training session. It’s a perfect snack for you when you wake up feeling a bit nauseous.

You can make it even more beneficial by combining it with peanut butter or macadamia nuts. Even seeds like almonds and sunflowers are great add-ons.

6. Date Shakes

Date Shakes

Image source: Pinterest

Dates are great for pre-workout breakfast because they’re slow to digest, keeping your stomach feeling full while supplying your body with the energy it needs to keep going. They are also great sources of potassium and magnesium to relieve muscle pain.

7. Ricotta Mixed with Honey and Berries

Ricotta Mix

Image source: Pinterest

This mixture offers your body the right amount of protein and carbs. If you don’t like ricotta, you can use cottage cheese to make the combo.

8. Egg and Grapes

Egg and Grapes

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If you’re not planning to have a high-intensity workout session, you can grab a boiled egg with grapes. This will give you enough carbs, sugar, protein, and fat to fuel your body all through the training.

9. An Egg Muffin

Egg Muffin

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An egg muffin is an easy way to get your pre-workout breakfast ready without taking too much time. Prepare it with a little cheese or veggies. You can even prepare a few of them in advance and keep them in the fridge for breakfast.

10. Deli-slice Rollups


Image source: Pinterest

These are slices of meat, especially turkey meat. They’re a perfect choice for your pre-workout breakfast because they are easily digestible. You can either wrap them in a mini tortilla for your energy needs.

11. Rice Cakes with Peanut Butter

Rice Cake

Image source: Pinterest

If you wake up late and don’t have time to prepare a shake or a smoothie before you hit the gym, just grab a rice cake with peanut butter. It’ll give you enough carbs and protein to sustain you throughout the training session.

12. Yogurt


Image source: Pinterest

Sweet yogurt is another great choice when it comes to choosing a simple pre-workout breakfast. It gets digested easily and contains all the necessary rudiments to keep your body energized. You can even make it more powerful by adding a few slices of banana or two tablespoons of honey.

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