Early in the morning, the best source of fuel is one your stomach can tolerate. If you can, try to include foods that are a little higher in carbohydrate. Carbohydrate-rich foods raise blood sugar levels, which muscle cells then rapidly absorb and use for fuel.
Research suggests that well-fueled muscles perform better, are less likely to injure, and reduce perceived level of exertion - meaning you’ll be able to do more work with less effort. How much carbohydrate you need depends on the type of workout you’re doing. If you’re training for a marathon or doing a particularly strenuous workout, you’re going to need more than the average person (come see us for a personalized plan!). A good rule of thumb is to aim for 15 grams of carbohydrate about 30-minutes before your workout.
What does 15 grams of carbohydrate look like? We’ve included a few ideas below.