What to Eat Before Morning Training

Many people roll out of bed and hit the gym fasted, while others grab a banana or a pre-workout meal. But what should you eat before training in the morning? The right fuel can mean the difference between a sluggish session and one where you feel sharp, strong, and energised.

Why Pre-Workout Nutrition Matters (Especially in the Morning)

After a full night of fasting, your body’s glycogen stores are partially depleted — especially if you trained the day before. This can leave you running on fumes. Low glycogen means reduced energy availability, less explosive power, and slower recovery.

Pre-workout nutrition isn't just about energy. It's also about preserving lean muscle mass, stabilising blood sugar, and improving mental clarity — all of which are especially important during early workouts.

Whether you're lifting weights, sprinting, or hitting the yoga mat, performance starts on your plate... or in your shaker.

Fasted vs Fed – What the Science Says

✅ Benefits of Fasted Training

• Supports fat adaptation and metabolic flexibility
• Simplifies your morning routine
• Might improve insulin sensitivity (for some individuals)

⚠️ Drawbacks of Fasted Training

• Reduced physical output, especially in high-intensity training
• Risk of muscle breakdown if glycogen is low
• Potential focus and mood drops from low blood sugar

Who benefits most? Fasted training may be better for experienced athletes focusing on endurance or fat loss. But if strength, power, or recovery are your goals, a light pre-workout meal is typically the smarter choice.

Best Pre-Workout Food Options (30–90 Mins Before Training)

The key: light, easily digestible meals with a combo of fast carbs and moderate protein.

✅ Light Carbs + Protein (Solid Options)

• Banana + peanut butter
• Rice cake + whey isolate
• Greek yoghurt + berries
• YourEdge Collagen Gummies + greens powder (for rapid nutrient uptake)

✅ Liquid Fuel

• Smoothie with banana, oat milk, protein powder, chia seeds
• YourEdge Daily Stack – a mix of greens + adaptogens for calm, clean energy

🕒 Timing Tips

• 60–90 mins before: Full meal with protein, carbs, and a bit of fat
• 30 mins before: Light snack or shake to avoid sluggishness

What to Avoid Before AM Training

• Heavy fats: They slow digestion and can make you feel sluggish
• High fibre: Can cause digestive discomfort mid-workout
• Too much caffeine on an empty stomach: Spikes cortisol and may cause jitters or crashes

Bonus – Supplement Stack for Morning Workouts

Fuel Your Edge Right

Whether you're training for strength, endurance, or overall wellness, your morning fuel sets the tone. Don't wing it — fuel with purpose, and feel the difference in performance, recovery, and motivation.

🛒 Ready to fuel your AM sessions? Check out our YourEdge Daily Stack — engineered for all-day energy, laser focus, and optimal recovery. Just one scoop every morning.

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