If you train early, properly early (6 or 7 am, not 10 am) – you’ve probably asked yourself whether to eat beforehand. The answer isn’t the same for everyone, but there are some key factors to consider. Whether you fuel up or fast, what you eat the night before and how you feel in the morning matter.
Set Yourself Up for Success the Night Before
A good evening meal fuels the next morning’s workout, especially if it’s intense. Carbohydrates, like sweet potatoes, brown rice, or oats, help stabilise glycogen stores. Protein supports muscle recovery overnight, ensuring you’re ready to train at full capacity.
Does Training on an Empty Stomach Work?
Some people feel fine training fasted, but others experience fatigue, dizziness, or a lack of energy. If you’re lifting heavy or doing high-intensity work, your body needs fuel to perform at its best. Fasted training can work for lower-intensity sessions, but pushing hard without fuel can lead to subpar performance.
What to Eat If You Need Something
A light pre-workout snack can make all the difference if you feel sluggish on an empty stomach. The key is to eat enough to fuel the session without feeling sluggish or bloated. Some great quick options include:
- A spoonful of nut butter
- A handful of almonds or macadamia nuts
- A banana or some blueberries,/li>
- A small protein shake
- Water and black coffee to hydrate and sharpen focus
Finding What Works for You
If you train fasted and feel strong, keep doing what works. If you struggle with energy levels or feel lightheaded, introduce a small snack and see how you respond. The goal is to train well, feel strong, and recover properly, whether you eat before or not.
It’s About Fuel, Not Rules
The right choice depends on your body, training style, and goals. If performance is the priority, make sure you’re properly fuelled from the night before or with a light snack. Test different approaches, adjust as needed, and find what helps you feel and perform at your best.
At Foundry, we focus on training smart and fuelling right to maximise results. If you need help with nutrition or training strategy, try one of our personal training sessions. We’ll help you figure out what works best for you.
Related Articles
- Eating Before a Workout
- Think Outside of the (Cereal) Box
- 3 Healthy Breakfasts for When You’re in a Rush
- Working Out, Eating Well But not Losing Weight?
- Seasonal Eating for Strength: Fuelling Recovery, Nutrition, and Growth