If your ideal day starts with a morning workout, you probably love that fit, healthy sensation that feels like there’s just no better possible way to enter your day. But sometimes, just as you’re feeling fiercest, a hunger pang suddenly strikes and makes you feel light-headed or a little nauseous. To help you figure out the best morning bite that will help you finish strong, a dietitian who specializes in nutrition science suggests exactly what to eat, depending on what workout you opt for.
Katey Davidson, MScFN, RD, CPT, is a contributor to Healthline and a Canadian registered dietitian with a Master of science in food and nutrition. Davidson has outlined the exact kind of breakfast or small morning snack you should opt for if you’re looking to stave off hunger and extend your energy during your workout.
Davidson says that if you’re about to jump into 30 to 45 minutes of high-intensity cardio—think an indoor cycling class or streaming a Tabata class—a snack with 15 to 75 grams of carbohydrates about 30 to 60 minutes before your morning workout might be ideal. Examples might include a piece of toast with nut butter, a banana, or a plant-based milk drink.