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10 Pre-Workout Breakfast Ideas

Updated: Oct 12, 2023

Aside from not overeating at night, another invaluable piece of advice for staying slim and healthy is to eat breakfast every day. Starting your day by feeding your body a meal consisting of nutritious foods is as essential as regular exercising. In fact, it might even be more important. Simply, the quantity and quality of food you consume in the morning is a factor determining the success of your workout regime. Not to mention it is crucial for maintaining your energy level throughout the day. For this reason, we will present you with our favorite ten pre-workout breakfast ideas.

A healthy pre-workout breakfast meal.

Skipping breakfast before a workout session is one of the habits that might be preventing your weight loss. It can also impede your general sense of wellbeing. So, as much as you might feel disciplined for reducing your food intake, it is definitely a wrong workout strategy. Despite what you might think, a rumbling stomach is not your ally when you have to pull off a morning workout. Not taking enough nutrients in the morning can only make you weak and drained. What’s more, you might be putting yourself at risk! The last thing you want is to feel lightheaded, dizzy, or get injured because you were famished.

10 pre-workout breakfast ideas...

Before we set forth our pre-workout breakfast suggestions, it is important to clarify which food groups an optimal morning meal should have for maximum results. Remember - your body can only draw energy from the foods you had eaten before the workout. Note that the healthiest way to exercise is to eat before and after the workout. So, the before-workout meal gives you energy, but the foods you eat after the workout feed the torn muscles with the nutrients necessary for muscle growth!

A girl drinking a pre-workout smoothie.
Energize your body with a smoothie before gym class or workout session.

So, an ideal pre-workout breakfast should contain various food groups (as any meal, for that matter). However, a meal high in carbo-hydrates ensures you have enough energy to train successfully. It is a common misconception that you should skip carbs at all costs. Carbs fuel your body and your brain with energy, so do not throw them out of your daily routine.

Proteins should also be a part of your morning meals, but moderately. Finally, eat foods low in fat and fiber before you work out in the morning. Fat and fibrous foods slow down digestion, so you might be experiencing gastrointestinal issues during the session.

In sum, healthy carbs and protein over foods rich in fat and fiber make up a good pre-morning workout meal. To give you a better overview of what you should eat in the morning before you work out, look at our pre-workout breakfast ideas.

Plain Greek yogurt with berries and cereal...

As you know, fruits and vegetables are healthy sources of carbohydrates. So, berries and cereal provide the necessary carbohydrates to fuel your body with energy. However, when we say cereal, we mean whole-grain foods rather than processed, sugary cereal people usually associate with the word. So, think of oats, quinoa, millet, bulgur, and similar whole-grain foods. These carbs are easy to digest, and the yogurt rich in protein prevents muscle breakdown. Add nuts, dried figs, apples, or vanilla to make the meal more appetizing.

Banana smoothie

As mentioned, fruit is the perfect energy supplier. It is digested easily, making it the ideal source of energy. So, grab your blender and start filling it with bananas, berries, oats, plant-based milk, peanut butter, and cinnamon. To switch things up, you can also put in half an avocado, a kiwi, flaxseeds, and some protein powder for extra amino acid nutrition.

A banana smoothie in a glass with slices of kiwi.
Add kiwi to your banana smoothie.

High-protein oats and blueberries - overnight edition...

If you do not have enough time on your hands in the morning, this is the perfect recipe for you. You need:

● whole-grain oats

● blueberries

● almond butter

● Greek yogurt

● chia seeds

Blend the dish before you go to bed, sprinkle the chia seeds on top, and voila - a perfectly nutritious, energy-rich breakfast greets you in the morning. This recipe is a life-saver in situations when you do not have time to prepare elaborate meals. For example, if you are relocating, you can make this meal before the moving day in order to save time in the morning. You will also have more than enough energy to carry heavy loads. So, if moving house breaks your routine, you should treat your body just as you would before a demanding workout session.

Bananas, honey, and peanut butter...

Bananas and peanut butter are delicious providers of carbs and proteins, respectively. What’s more, bananas are rich in potassium, promoting nerve and muscle function. Drizzle the banana-peanut butter combo with honey to supply your organism with glucose. Glucose provides the body with energy alongside the carbohydrates found in the banana.

Apples, raisins, and almond butter...

Apples and raisins are low in fiber but rich in carbs. Dried fruits are another great source of natural sugar, or in other words, healthy energy. If you get tired of blending nuts, go for almond butter. This combination will give you enough energy for your workout without filling you up. So, if you do not feel like eating in the morning, this is the perfect breakfast for you.

Nut butter ‘energy balls’...

This sweet round delight is quick and easy to make as it requires no baking. So, you just mix up nut butter, protein powder, blended oats, honey, and chocolate chips on top. Easy-peasy and most of all - delicious!

A homemade pre-workout energy drink...

Commercially bought energy drinks are chock full of additives, artificial colors, and ingredients of dubious quality. That is why you can make your own from water, freshly squeezed lemon juice, salt, ginger, and honey. This drink will provide you with enough proteins and electrolytes to energize you before the morning workout.

DIY granola bar...

Granola bars can be quite expensive, and you can never be too sure what actually goes into them. So, mix up:

● honey

● whole-meal grains

● flaxseeds

● chia seeds

● dried fruits

● nuts

● vanilla extract

● salt

Stir it well and transfer the mixture into a baking pan. Cool it in the fridge for one hour, and you are good to go!

Alt: Homemade granola bars, a knife, and a cutting board.
Homemade granola bars are so easy to make!
Low-fat cottage cheese and dried plums or apricots...

Cottage cheese is an excellent source of protein, whereas dried plums and apricots fill you up with carbs. The protein found in cottage cheese is called casein, and it is remarkable because the body digests it slowly. This means your muscles get protein for hours while avoiding belly-bloating fibers.

Peanut butter jelly time...!

The famed peanut butter and jelly sandwich is quick to make, easy to devour, and the perfect source of both protein and carbs. Spread the homemade jelly on whole-grain bread and combine it with peanut butter with no added sugar!

All in all, it is crucial you do not skip breakfast. Just make sure you eat it at least an hour before the activity. Also, keep in mind that overeating can have an adverse effect and make you feel heavy, sleepy, and even cause sickness during the training session. We hope you have found our 10 pre-workout breakfast ideas inspiring!



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