Welcome to the 35th episode of Vegetarian Health and Longevity from Hurry The Food Up and Sports Nutritionist James LeBaigue.

Ever struggled with workouts in the morning? Yep, me too!

It’s a common issue to hear that people find it difficult to exercise in the morning, let alone eat. But eating properly beforehand might be just the thing you need, allowing you to feel good during your exercise and recover better, too.

The reasons vary. Some people feel they can’t stomach food first thing, others say they simply don’t have time, and some are haunted by a bad experience, like cramping, nausea, or an unpleasant stop in the bushes that’s made them wary of eating pre-workout.

Whatever the reason, skipping food before exercising in the morning is so common.

But here’s the thing: eating the right food in the morning had the potential to significantly improve your performance, recovery and even how well you manage food later in the day. 

By the end of this episode, you’ll understand why fuelling up in the morning is so powerful, strategies to make it work for you (even if eating first thing feels impossible), and practical examples of what to eat to boost your morning workouts.

You can find it on YouTube below or you can listen to it here on your favourite provider.

If you missed last week’s episode about how to exercise more consistently then you can listen to or read it here.

It helps the podcast to spread to more like minded people like you, and it’ll only take a moment. Thanks so much, and we’ll speak soon.

Why We Skip Breakfast Before Morning Workouts

Let me start by saying: I get it. I used to skip breakfast before my morning workouts too. I didn’t do it every times, but for years, I’d put on my trainers and head out on an empty stomach, a couple of times a week.

I loved how light I felt, knowing there was nothing in my belly that might cause discomfort. Most of the time, this was fine because my runs were short and easy. But there were also times when I’d attempt harder sessions—like intervals—without eating anything.

At the time, I thought I was saving time and avoiding potential stomach issues. But over time, I noticed something strange. After those harder sessions, I often got sick. Not every time, but frequently enough that it became a pattern.

At first, I blamed my job—working in family medicine means being around sick patients all day. But eventually, I realised the connection: those fasted workouts, combined with the stress of intense exercise, were leaving me more vulnerable to illness.

Looking back now, with years of experience as a sports nutritionist, it all makes sense. Exercising without eating—especially high-intensity workouts—creates a perfect storm of physical stress and depleted energy reserves.

This got me thinking about fasted training as a concept, and what’s really happening in the body when you skip food before exercise.

What Is Fasted Training?

Fasted training essentially means exercising after not eating for an extended period—usually about eight hours or more. For most people, this means heading out for a morning workout without having breakfast.

Some people do this simply because it’s convenient or because they like how it feels. They’re not thinking about it from a scientific perspective. Others, however, deliberately train fasted because they believe it will improve their fat-burning ability.

Here’s where things get interesting. When you train in a fasted state, your body adapts by increasing its reliance on fat as an energy source. 

This is an evolutionary survival mechanism—designed to keep us going when food isn’t available. And it’s true that fasted training can temporarily boost your body’s ability to burn fat during exercise.

But here’s the catch: while this might sound like a great way to burn more fat, which is what most people want, research shows it doesn’t necessarily work that way.

Studies suggest that these short-term increases in fat metabolism don’t translate to long-term benefits for performance. In fact, fasted training—especially at higher intensities—can actually hurt your performance and recovery.

It’s so important to highlight that burning fat for energy during exercise is not the same as burning extra body fat, and this is what many people get wrong when they think about weight loss.

The overall amount of energy you expend burning fat in a fasted state doesn’t translate into burning more calories in any significant way, and it’s the overall amount of calories you burn in a day that determined weight balance, either loss or gain.

That’s a slight tangent for this episode, but it’s not one I can pass up on,

And by the way, if you’re trying to lose weight and aren’t seeing results, check out a free meal plan as part of The Vegetarian Protein Fix.

It includes a shopping list, super tasty recipes including ingredients and instructions, and has all the meals planned out for you. So head to https://hurrythefoodup.com/try to check it out and start losing weight with the veggie diet.

The Role of Carbs and Glycogen

To understand why eating before exercise is important, let’s talk about how your body stores and uses carbohydrates. When you eat carbs, your body converts them into glycogen, which is stored in two main places: your muscles and your liver.

Overnight, as you sleep, your liver glycogen stores are gradually used up to maintain your blood sugar levels. But your muscle glycogen remains largely intact, because you aren’t flailing your limbs around while you sleep.

Here’s why this matters: when your liver glycogen is low—like it is first thing in the morning—your body struggles to maintain stable blood sugar levels. This can make your workouts feel harder and limit your ability to hit high-intensity efforts. And if you’re consistently doing this without fuelling properly, you may also increase your risk of illness or injury, because you’re putting your body under more physiological stress.

This is why I recommend eating before most workouts, especially the harder ones. Not only will it help you perform better, but it can also support your overall health and recovery.

Fuelling and Immunity

Let’s circle back to my experience of getting sick after fasted interval sessions. Oh that almost sounds corporate doesn’t it. This wasn’t just a coincidence. Research shows that moderate to intense exercise temporarily suppresses your immune system, making you more vulnerable to illness.

Nutrition plays a huge role in supporting immune function. Carbohydrates, in particular, are critical for maintaining a healthy immune response during and after exercise. While there isn’t specific data linking fasted training to a higher risk of infections, it’s easy to see how the combination of intense exercise, depleted energy reserves and higher amounts of stress hormones, could tip the balance.

There was a study that found that athletes following a low-carb diet experienced significant immune dysfunction. While this doesn’t prove a direct link, it’s another reason to consider fuelling up before your workouts, especially if they’re high-intensity.

Personal experience

I’ve also found that fuelling well before morning workouts helps to manage energy levels throughout the day. 

A common thing I’ve heard from clients is that the reason they don’t want to eat is that it means they’re finding a way to improve their calorie deficit when losing weight. 

But then we talk about how their appetite is later in the day; it’s humungous. They’re craving food like nobody’s business, and find it a real struggle to manage what they eat, meaning it’s hard for them to stay on track with their diet.

But after introducing a carbohydrate rich snack before their morning workouts? This issue will often completely disappear.

I’m not saying this will always be the case, but I’ve seen it so frequently enough that it’s another important reason to eat before your morning sessions.

What to Eat Before Morning Workouts

Alright, so let’s get practical. If you’re ready to give eating before exercise a try, what should you eat?

Here’s my basic rule of thumb: aim for at least 20 grams of carbohydrates before your workout. This could come from:

• A banana (around 25g of carbs)
• A small glass of orange juice (20-25g of carbs)
• A slice of toast with jam (20-30g of carbs)
• A sports gel or drink (20-30g of carbs)

The key is to focus on carbs because they’re what your body requires after sleeping, specifically your liver. Protein, fats, and fibre take longer to digest and can cause stomach discomfort during your workout.

If you’re short on time or don’t feel hungry, go for something light and easy to digest, like a gel or juice. And don’t be afraid to experiment. Try different foods and see what works best for you.

Takeaways: The Power of Morning Fuel

Fuelling your body before your morning workouts isn’t just about improving performance—it’s about setting yourself up for success. A small amount of carbohydrates can make your sessions feel easier, help you recover faster, and should support your immune health.

So, take this as an opportunity to experiment. Start small, be curious, and find what works for you. I promise, you’ll feel the difference—not just in your workouts, but in your overall energy and mood for the rest of the day.

And finally, here is the easiest way to sign up to try our meal plans (free).

And a list of our vegetarian meal plans (also all free).

And finally finally: More vegetarian podcasts this way!

Studies used in this podcast:

Impairment of Exercise Economy
Six Day of Low Carbohydrate

The post Ep. 35 – The Key To Unlocking Morning Workouts appeared first on Hurry The Food Up.