Eating a balanced breakfast is always important. But it becomes even more important when you’re training for a specific event such as a marathon or a weightlifting competition.

Here’s what a healthy, balanced and proportional pre-workout breakfast should look like for competitive recreational athletes. These options will power you through anything your current training demands of you.

Pre-Workout Breakfast for Endurance Athletes

For endurance athletes, a pre-workout breakfast should consist primarily of easily digestible carbohydrates, with a moderate amount of protein and low amount of fat. If possible, try to eat at least two hours in advance to avoid cramping or digestive problems.

Sample Pre-Workout Breakfasts 

• Oatmeal with low-fat milk and blueberries
• Whole-grain toast with almond butter
• Eggs and oatmeal (add a little almond butter or sprinkle chia seeds on your oatmeal for an extra protein boost)

Pre-Workout Breakfast for Bodybuilders

If you are trying to build muscle mass or achieve extreme definition, your pre-workout breakfast should be heavier in protein and moderate to light on carbs and fat. Fiber and digestibility are not as much of a concern.

Sample Pre-Workout Breakfasts

• Slice of whole-grain toast with a couple of eggs
• Protein shake with almond butter, almond milk, banana and chia seeds
• Eggs scrambled and topped with avocado and salsa

Pre-Workout Breakfast for the Competitive Trainee

Sometimes we are not preparing for a specific event; but because we’re competitive and always training for fitness, we go out for a quick run, yoga class or gym session with some regularity. If you fall into this category, the most important thing is to eat a healthy balanced breakfast of protein, carbs and fat. Avoid sugar and processed foods.

Sample Pre-Workout Breakfasts

• Cheese omelet with piece of fruit
• Smoothie with banana, almond milk, scoop of peanut butter, kale and blueberries
• Peanut butter oatmeal (you can also substitute with mixed nuts and dried fruit topping)