Super Simple Breakfast Ideas For The Early Riser

01 SHOULD YOU EAT BEFORE A WORKOUT?
There’s so many different viewpoints on this out there on the internet about what to have
before a workout.
Should you fast? Have a full meal? Have a snack?
To get the best out of your workout I always recommend you have a little something to eat
that includes a good source of protein and carbs about 60 minutes before you go to the gym.
From fasting overnight your energy stores are almost certainly going to be depleted once you
wake up. No, breaking your morning fast will not ruin your chances of fat loss, don’t stress!
For afternoon sessions, you may not even have to think about this as you will probably recently
have had lunch or an afternoon snack. If you train in the morning I know this can be a little
challenging and may take a little more thought.
Let’s look at why, when, and what you should eat before you hit the gym!
Super Simple Breakfast Ideas for the Early Riser 2

02 WHY SHOULD YOU EAT BEFORE YOU TRAIN?
Regardless of the time of day, consuming energy before training is a good thing. Our goal is
to perform at a high level. Whether you are an athlete or a busy mum or dad getting to the
gym early before coming home to cook the kids breakfast, calories before the gym can equal
improved performance.
It’s not just about calories alone. Protein is an integral component of improving our body
composition. In a perfect world, we would be balancing out our protein servings over the
course of the day. Ideally in 3-5 feedings. It’s important that we consume protein around our
workouts as protein pre lifting can help with minimising catabolism. Resistance training is a
catabolic process. Having a protein meal a few hours before the gym or just before you lift is a
great thing, especially for those in a fat loss phase and dieting on low calories.
The common issues that I often see with my clients when training early mornings are:
1. Low hunger levels
2. Lack of time to eat before hitting the gym
This generally leads to people skipping their pre lifting meal and saving calories for after the
workout. Is this terrible? No. Is this optimal for a more advanced lifter or someone aiming to
do everything they can to optimise performance and preserve muscle mass in a def icit? Not
exactly. This is why eating something before you train goes a long way.

03 WHAT SHOULD YOU EAT BEFORE YOU TRAIN?
Early morning training does not mean you need to be eating a normal size meal. It does,
however, mean we still want to consume something with protein and ideally some carbs
before lifting.
So what should you have when training in the early morning and on the run? A simple way
to approach nutrition is going to be something quick to consume and make. Then also
something easily digestible as training right after a large meal is not going to feel great.
Let’s look at some simple ideas to get protein and some carbs in before the gym. Try these.
Rotate them every few days. Or if you love one, keep it going. The idea is to have something
before you train, then get a larger meal in post workout.
Keep in mind, these are not meant to be large meals. I tend to focus on protein
sources that are easily digestible, such as:
Whey protein or vegan protein shakes
Eggs or egg whites (super easy to digest)
Low fat yogurts
Cottage cheese
Some white meats (if you can stomach them early on)
Don’t over complicate it. Find something that works and stick to it. Worst case scenario, make
yourself a protein shake and sip it on the drive to the gym.

04 SUPER SIMPLE BREAKFAST IDEAS
BERRY PROTEIN SMOOTHIE
Berries are a great f ruit to have if you

have a sweet tooth and are trying
to keep your calories low. 1 cup of
berries will be about 50 calories.
PROTEIN OATS
Oats are a great source of carbs

to have f irst thing! They are a
wholegrain and have a higher f ibre
content to keep you fuller for longer.
Stir in protein powder after you have
cooked the oats.
EGG ON TOAST
This is the def inition of a macro

balanced meal! You have carbs f rom
the bread, protein in the egg white
and good fats f rom the yolk. You can
skip the yolk and use egg whites
only to lower the calories.

APPLE & GREEK YOGURT
Greek yogurt is great to have as a

staple protein source! It contains
casein so it will take your body a
while to digest.
PROTEIN SHAKE & BANANA
Nutrition doesn’t have to be

complicated or time consuming!
This is a great option for someone
who doesn’t have a lot of time in the
morning.
RICE CAKE FRUIT PIZZA
Rice cakes are so versatile! They’re

a great low calorie base to make
some great toppings. You could try
tuna, turkey, chicken breast, banana,
peanut butter - literally anything!

VEGGIE EGG WHITE

OMELETTE
Egg whites are high in protein and

low calorie, so they are an amazing
staple for when you are in a fat loss
phase.
OVERNIGHT OATS
These are so good to prepare a day

or two in advance so you have a
healthy grab and go option in the
morning.
Want more quick and delicious meal ideas to help you optimise your results in the gym?
Simple Macro Friendly Recipes: Nutrition to Support You and Your Goals is your guide to
preparing macro-f riendly meals, with complete recipes that you can follow! Written with my
f riend and nutrition expert Lara Gya, we bring you delicious macro-f riendly meal ideas and
recipes that support your goals.
Yours in f itness,
Coach Mark Carroll

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Disclaimer
The content of this e-book is to serve as a general overview of matters of interest and is not
intended to be comprehensive, nor does it constitute medical (or other) advice in any way.
This e-book is a compilation of one person’s ideas, concepts, ideologies, philosophies and
opinions. You should carry out your own research and/or seek your own professional advice
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[email protected] www.coachmarkcarroll.com

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01 SHOULD YOU EAT BEFORE A WORKOUT?

Should you fast? Have a full meal? Have a snack?

Super Simple Breakfast Ideas for the Early Riser 2

1. Low hunger levels

2. Lack of time to eat before hitting the gym

Super Simple Breakfast Ideas for the Early Riser 3

Whey protein or vegan protein shakes

Eggs or egg whites (super easy to digest)

Low fat yogurts

Super Simple Breakfast Ideas for the Early Riser 4

BERRY PROTEIN SMOOTHIE

Berries are a great f ruit to have if you

Oats are a great source of carbs

This is the def inition of a macro

Super Simple Breakfast Ideas for the Early Riser 5

APPLE & GREEK YOGURT

Greek yogurt is great to have as a

PROTEIN SHAKE & BANANA

Nutrition doesn’t have to be

RICE CAKE FRUIT PIZZA

Rice cakes are so versatile! They’re

Super Simple Breakfast Ideas for the Early Riser 6

VEGGIE EGG WHITE

Egg whites are high in protein and

These are so good to prepare a day

Coach Mark Carroll

Super Simple Breakfast Ideas for the Early Riser 7

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