If you’ve ever rolled straight out of bed and into the gym only to feel flat and sluggish, you’re not alone. Training first thing in the morning can feel like a grind, and there are a few good reasons why.

Why Morning Training Feels So Tough

When you wake up, your body hasn’t had fuel for 8–10+ hours. That overnight fast means your liver glycogen (quick energy stores) is running low. Add to that:

• Sluggish digestion → your gut slows down while you sleep, so food can feel harder to tolerate first thing.

• Low alertness → hormone shifts (like cortisol and melatonin) mean your body is still waking up, affecting energy and coordination.

• Time pressure → most of us head straight from bed to training with little time to prepare or eat.

The result? Feeling flat, heavy, and under-fuelled when you need energy the most.

You Don’t Need a Full Meal

Here’s the good news: eating before training doesn’t mean sitting down to a massive breakfast. In fact, even the tiniest snack can make a big difference. Think of it as “training your gut” just like you train your muscles.

Light, Easy Pre-Workout Options

Start with small, low-fibre, fast-digesting carbs that give your body quick energy without weighing you down. Some simple ideas include:

• Half a banana

• A bite of toast with jam or honey

• A few grapes or sultanas

• A sip of sports drink or juice

• A rice cake or cracker

• A dried date, a snake lolly, or even a teaspoon of honey

The goal isn’t to eat a full meal, but to give your body a little boost it can use right away.

Progress, Not Perfection

Just like your training, you can build tolerance over time. Start small, then gradually increase. For example:

• Week 1: A bite of banana or 50ml juice

• Week 2: Double it → add another bite, or sip 100ml juice

• Week 3: Mix & match → 100ml juice + 1–2 lollies, or half a slice of toast with jam

• Week 4: Build towards 20–30g carbs → a small piece of fruit + rice cake, or 200ml juice

Your gut adapts with practice. The more you try eating small amounts before training, the easier it becomes, and the better your sessions will feel.

The Takeaway

Morning training is tough, but it doesn’t have to mean flat, low-energy workouts. By starting with light, easy-to-digest carbs and gradually increasing, you can fuel your body without discomfort.

👉 Remember: nutrition is about consistency, not perfection. Small, repeatable habits will always beat trying to do everything “perfectly” from day one.