Working out first thing in the morning is an excellent way to start the day. But it can sometimes be difficult to find foods to eat that can give you the energy you need while not being hard on your stomach. Ideally, you should work out about an hour after eating breakfast, but your work and school schedules often demand that you get it done right away.

The trouble is, some of us are unable to eat right away, or to exercise with a full stomach. Often, this is because we do not choose the best foods in the morning. The key is to get a nice balance of carbohydrates and protein to promote greater muscular endurance, provide energy and help speed recovery. Limit high fat and high fiber intake as these foods take longer to digest and can cause discomfort.

Here are some options to properly fuel your early morning workouts:

Banana with one tablespoon of peanut butter

Calories: 199
Carbohydrates: 30g
Fats: 8.50g
Protein: 5g

Trail mix with nuts and raisins (1 oz.)

Calories: 131
Carbohydrates: 13g
Fats: 8.33g
Protein: 4g

Granola (1/2 cup) with sunflower seeds and almonds

Calories: 298
Carbohydrates: 32.48g
Fats: 14.68g
Protein: 9g

Rice (1/2 cup) with almonds (10 almonds)

Calories: 190
Carbohydrates: 30g
Fats: 7g
Protein: 5g

Protein bar with carbohydrates (Zone Bar)

Calories: 211
Carbohydrates: 23g
Fats: 7g
Protein: 15g

A drink with carbohydrates and protein (e.g., G2 Recovery)

Calories: 19
Carbohydrates: 5g
Fats: 0g
Protein: 0g

Read More:

• Avoid Workout Dizziness With These Pre-Workout Snacks
• Guidelines for Effective Pre-Workout Nutrition
• Optimal Nutrition’s Smoothie Recipe