How Important Is Breakfast Before a Workout?

To eat, not eat, or what to eat for a pre-workout breakfast are the age-old questions of morning warriors. This debate re-emerges with every new health craze, like intermittent fasting or the bulletproof lifestyle, flipping everything we thought we knew about “the most important meal of the day” on its head.

The truth? There is no single right answer to what you should eat before a sweat sesh. It largely depends on your training style of choice and goals. Just like you probably wouldn’t train for a marathon if your goal is to gain 10 pounds of muscle, you wouldn’t blindly eat a certain food or train in a fasted state without first comparing that tactic’s outcome to your goals. 

Here’s how to determine what kind of pre-workout breakfast makes sense for you, or if you should consider skipping it altogether. 

Related: What’s the Best Protein Bar?

Is It Better to Train in a Fasted State?

For some experts, the fed-versus-fasted training discussion boils down to two primary concerns: muscle hypertrophy (a.k.a. building bigger muscles) or fat loss. The first camp tends to favor a pre-workout breakfast, while the lean-seekers often opt to exercise on empty in order to accelerate weight loss. 

The thinking behind the latter is that low-glycogen levels in the body mean you’re tapping into fat stores to power your workout, supercharging fat oxidation, and therefore dropping unwanted pounds faster. 

While science (1) has produced some studies to support this theory, when you consider the many variables like individual fitness levels, the extent of caloric restriction, and training styles (low to high intensity and endurance versus resistance) it quickly becomes more nuanced. 

“A lot of that depends on the type of activity you are doing,” says functional-medicine expert Will Cole, IFMCP, DNM, DC, author of Intuitive Fasting (out Feb 23). “The more intense activity you do, the more likely you are to benefit from eating before working out versus if you are doing a low-impact exercise like yoga.” 

So while there is some evidence to support fasted training for fat loss and in some cases sustained energy, is it the better way to train? Not necessarily. “Ultimately, whether or not to eat before or after a workout depends on the individual. I’ve seen a lot of people do well with waiting to eat until afterward, while others need to eat at least a little bit,” says Cole. 

Ask yourself how strenuous the activity is and if fat reduction is a top goal. And, perhaps even more importantly, experiment by training both fed and fasted to actually feel how your energy levels and performance are impacted. 

What Should You Eat for Breakfast Before a Workout?

One thing research (2) agrees on is that a pre-workout breakfast with the right mix of carbs, protein, and fat (your macronutrients) may yield good results when it comes to improved performance and a reduction in muscle damage. 

The macro breakdown will depend on the activity and your fitness level. “People who are more active are going to benefit from eating more clean carbohydrates than someone who is sedentary, in combination with healthy fats,” explains Cole. 

“Before working out, a smoothie is a great choice. It’s easier for your gut to digest than a big meal. After you’re done working out, eat something more substantial.” (See Cole’s go-to smoothie below).

So, what macros make up the ideal pre-workout breakfast? Experts often recommend a 40/30/30 (protein, fat, and carb) mix as effective in building lean muscle while still promoting fat loss. And as Cole mentioned, if you tend to train more than average—endurance junkies, we’re looking at you—you may want to increase clean, slow-burning carbs to better fuel long sessions.  

Because macro breakdowns are so individualized, feel free to get really specific with help of an app like My Fitness Pal or a free online macro calculator. 

As for when to eat your pre-workout breakfast? Try to eat your pre-workout meal two to three hours before training. This will help ensure proper digestion before intense activity so you can focus on gains (and not gut pain).