Your alarm goes off at 5:30 AM.

You roll out of bed, slip on your gym clothes, grab some water, and are out the door.

There’s no time for much else because, well, there’s a reason you’re waking up before it’s light out to get your sweat on – it’s called L-I-F-E

Getting the kids ready for school, getting them to school, getting to work, etc. etc. etc.

Many of my clients choose to do early morning workouts simply because of life obligations! Career and family obligations take up a good chunk of time, and an early morning workout ensures they fit it in their busy schedules. When I worked at my corporate 8-5 job way back when, I did the same thing. Honestly, if I left it until 5 or later, it just wasn’t happening.

Morning workouts are great, but here’s the thing — on Monday I talked about why I’m NOT team #fastedcardio – or fasted training at all – in this Facebook post.

If you’re a newsletter subscriber, I also sent you some research backing up my claims. I’m a big fan of having a little something before you workout in the morning (yes, there are caveats, of which I refer to in each content delivery mode.)

The gist: it interferes with sleep cycles, menstrual cycles, and fat loss, but if you want to know the why’s, watch the video or ask me for the newsletter, and I’ll send it to ya.

And I get it – it’s annoying to have to eat something before you train, if you don’t have very much time between waking up and lifting the iron (or pounding the pavement, whichever may it be.)

However, research says that it’s optimal to get in around 20 grams of protein pre-workout to perform optimally and to support fat loss goals. I also have some of my clients try to eat an MCT-based fat, like coconut oil, since it’s as rapidly absorbed and used for fuel as glucose, but without the spike of insulin.

5 Pre-Workout Snacks for Early Morning Workouts

But what in the heck should you eat at 5:30a, when nothing really even sounds good? Below are some of my go-to options. (Disclaimer: these are just meal ideas! With all of my online clients and online boot camps, I provide sample menus, and like those, these are just ideas; meals to provide inspiration. Nothing is ever written in stone, and I never tell my clients exactly what to eat or place anything off limits.)

1. Coconut oil in your coffee

As I mentioned above, coconut oil, an MCT, is rapidly absorbed and ready to be used for fuel. The easiest way to get in some food, without really eating it, is drinking it! At the very least, adding a tsp or tbsp. to your coffee in the morning (and accounting for it) would work fine.

2. Protein Shake

You could take it a step further and/or have some protein powder with water or other liquid. For post-workout, I like to opt for whey protein powder isolate, if you tolerate it, but pre-workout, plant-based, whey, beef, or otherwise is great.

3. Deli turkey

Deli turkey breast is an option you can grab on your way out the door to get in a few grams of protein before training. This is actually my go-to when I’m working out soon after waking. Sometimes I’ll also add some walnuts to it, if I’m just rushed for time and don’t have time to eat breakfast, even if I’ll be training an hour or two later.

4. Hard Boiled Eggs

Again, easy protein, with some fat, on the go.

5. Branched Chain Amino Acids

Ok, so this one technically doesn’t count because there isn’t actually any energy in it, but — if for clients who can’t stomach actual food or calories before your workout, I don’t force them to. I do, however, suggest sipping on some BCAA’s during their workout.

The bottom line is, as with most things, listen to your own body, and do what’s best for you, your body, and your goals. (And of course, and first + foremost, what yo’ own doctor tells you to do.)

What time of day do you typically train?

What do you typically eat before your workout?

PS – there are a few spots left in my October 17th new training + nutrition online boot camp! If you’re ready to make some positive changes with your macronutrients – and their timing – as well as implementing a periodized, effective strength training program with HIIT protocols, I’d be happy to coach you in this program. Contact me here, or sign up here if you’re ready to make some changes to see results this fall.