Let’s face it, when the alarm goes off at 4:30 am and you’re due to hit a CrossFit class by 5, sitting down to a full breakfast isn’t happening. But heading in on an empty stomach? That’s not ideal either.
If you want to train strong and recover well, giving your body some fuel, even in small amounts, can make a huge difference to your performance, energy, and recovery. Here's how to do it without the hassle of cooking or feeling too full to move.
Why Pre-Training Fuel Matters
Even something small before training helps to:
A Quick Look at the Key Macros
Here’s what your body needs pre-training—and why:
5 Quick Pre-Training Fuel Ideas (That Won’t Weigh You Down)
All these options are:
✅ Quick
✅ Easy to digest
✅ Contain carbs (with a little protein)
✅ Ultra coach-approved
1. Banana + Peanut Butter
a) Why it works: Fast-digesting carbs from banana + a bit of fat and protein from the PB.
b) Pro tip: Go light on the PB so it doesn’t sit heavy.
2. YoPro Yogurt or Protein Yogurt Pouch
a) Why it works: Packs in protein and a touch of carbs with minimal prep.
b) Pro tip: Keep one in the fridge or gym bag for grab-and-go.
3. Rice Cake with Honey or Jam
a) Why it works: Low-fibre, fast carbs that are super easy to digest.
b) Pro tip: Add a smear of peanut butter or slice of banana for extra staying power.
4. A Small Protein Smoothie
a) Why it works: Liquids digest quicker, and you can sip on the way to the gym.
b) Simple blend: 1/2 banana, a scoop of protein powder, water or almond milk.
5. A Handful of Dried Fruit (like dates or sultanas)
a) Why it works: Straightforward sugars for a quick energy hit.
b) Pro tip: Pair with a small bite of cheese or a protein ball if needed.
You don’t need a full brekkie to fuel well. Even a small snack with 10–20g of carbs and a bit of protein can help you feel stronger, sharper, and more ready to hit the ground running (or lifting). Try out a few of the options above and find what works best for your stomach and your schedule.
You train hard. Let’s make sure your fuel matches your effort.
Need Help Dialing In Your Pre-Workout Nutrition?
Everyone’s different, what works for one athlete might not work for another. If you're unsure how to fuel your early morning training for peak energy and recovery, we’re here to help. Contact us today for personalised nutrition guidance that fits your schedule, goals, and training style.
