When it comes to fueling your training, timing is key, and the most important element to consider is ensuring your muscle glycogen stores are topped up.

Glycogen is the storage form of carbohydrate: we store a little bit in our liver and a tiny amount in our brain, but most of it is stored in our muscles where it’s used to fuel physical activity. Glycogen stores deplete throughout the day, so the morning is the perfect time to top them up!

All carbohydrates break down into glucose, and some of this glucose is converted to glycogen.

You need to allow time for this process to occur which dictates what type of carbohydrates you should eat. Early morning workouts within 1 to 2 hours of waking are best served with something light like a piece of fruit or a small smoothie. Fruits are ‘simple’ carbohydrates that digest quickly and become usable for energy within a short time frame – they usually digest within 15 to 30 minutes of consumption and become available as glycogen within 1 to 2 hours.

For anything past the late morning, you’d be better served with a blend of complex carbohydrates that digest more slowly; to both sustain your daily efforts for the next few hours as well as your workout, a meal balanced with complex carbs, protein, a small amount of healthy fats, and essential vitamins and minerals is optimal. Given their versatility and convenience, overnight oat combinations are a great choice here.

This type of pre-workout meal typically takes around 3-4 hours to replenish glycogen stores and keeps you full until you train.

Having trained during the day and gotten a good night’s sleep, you’ll want to consume a nutritious, filling, meal first thing in the morning. 

Unless you’re working out immediately that day, slow release, complex carbohydrates should once again be your go-to for providing sustained energy until lunchtime.

The most important thing this time, though, is combining complex carbohydrate sources with an adequate dose of protein. After training, your muscles are primed to activate muscle protein synthesis (MPS) – the driving force for growth and repair. Your muscles are particularly receptive to dietary protein 48 hours post-workout, so breakfast following yesterday's training is a great time to get it in.

Animal products or soy aren’t your only option here, either. Plant protein formulations have come a long way since their inception, with modern blends offering a comparative quality as either a shake or mixed into other foods.

If you are working out early morning again, a piece of fruit with a protein bar or shake is a solid option.

Intra-workout nutrition refers to consuming food during your workout to top up your energy levels. For most sessions, this isn’t necessary: if we consider an average session lasting from 60 to 90 minutes, a high-quality, complex carbohydrate-based meal will be sufficient for fueling the workout.

Intra-workout nutrition is more useful if your sessions exceed 90 minutes, or if you’re engaging in a long, early morning workout and have had only a smaller, simple pre-workout meal. If you do need to make use of an intra-workout meal, powdered carbohydrates like dextrose or bottled ergogenic drinks are a good option.

A great breakfast is the foundation of a great day, and when you’re an athlete, that sentiment holds special importance.

How the morning meal relates to pre and post-workout nutrition doesn’t have to be a complicated, esoteric topic. The evidenced-based recommendations generally follow the basics: unless you’re working out super early, go for nutritious, wholegrain sources that combine complex carbohydrates, quality protein, a little healthy fat, and some key vitamins and minerals. Your body will take care of the rest.