This morning at 5 AM, I was chatting with some of our early worker-outers, and the topic of fueling before training came up.
Unless you live under a rock and somehow avoid everything we post, write, or talk about, you probably understand the importance of protein by now.
Protein matters. A lot.
It helps rebuild muscle, supports recovery, keeps you full longer, and plays a major role in maintaining strength and body composition.
But here’s the important part many people miss:
Protein provides very little immediate workout energy.
That’s where carbohydrates and fats come in.
And when we’re talking about pre-workout fuel, especially for early morning training, we’re almost always going to recommend carbs.
Here’s Why
Your body stores carbohydrates as glycogen in both your muscles and your liver. Glycogen is one of your body’s primary fuel sources during exercise, whether you’re:
- Lifting something heavy
- Sprinting on the Assault Bike
- Running trails
- Or joining us for Zone 2 Thursdays
Now add in the fact that you’ve been fasting overnight for 7–9 hours.
During sleep, your body continues using stored energy, meaning those glycogen stores are already lower when you wake up.
That’s why many people feel:
- Sluggish during morning workouts
- Low energy halfway through training
- “Flat” when lifting
- Or craving sugar later in the day after fasted training
The Good News
You do not need a massive breakfast at 5 AM.
And you definitely don’t need to eat pancakes like I do (RIP to my trusty waffle griddle).
But giving your body some quick carbohydrates before training can make a huge difference in how you feel and perform.
Simple options could include:
- Fruit
- Applesauce pouches
- An English muffin with honey
- Toast and jam
- A sports drink or carb drink mix
- Dried fruit
- A granola bar
The goal isn’t perfection.
The goal is giving your body enough fuel to train well, recover better, and feel more energized throughout the day.
A small amount of carbs before training can go a long way, not just in improving your workouts, but improving how you feel before, during, and after them.
– Dan