Breakfast: Before or After The Gym?


Healthy breakfast


A lot of the time I get asked the question, “What should I be eating before the gym?”


The truth is, it depends. Some people have no trouble training having eaten a meal an hour before the gym, while other people prefer training on an empty stomach. It’s about personal preference and listening to your body.


It’s common sense that you don’t want to train on a full stomach after a heavy meal, but don’t be stuck on the idea you can’t eat before you train in the morning.

There are lots of fancy nutrition protocols out there that can be misleading. You will see information in the media saying things like ‘training fasted makes you burn more fat’ or ‘eating carbs in the morning will make you gain weight’.


The important thing is to make sure you are getting the right amount of macronutrients and calories to support your goals over the course of the day. If your goal is to lose fat, as long as you aren’t overeating and are aware of things like portion sizes, you can base your meal timing and meal frequency on personal convenience and preference.


If you are just generally trying to improve your health and look better, meal timing is a small part of the bigger picture. Unless you’re an athlete or bodybuilder you don’t really need to follow any advanced fasting or carb cycling protocol. You can make good progress by just focusing on the basics; eating a balanced diet with carbs, protein and healthy fats, cutting down on processed foods and drinks and training consistently.


If you feel better having eaten before the gym, aim to eat a small meal at least 60 mins before you train. If you prefer to train on an empty stomach and eat a bigger breakfast after the gym, then that’s fine too; you might just have an espresso 30 mins before you train to get you going.


Here are some examples of balanced meals you can try in the morning. They all take no longer than 5 mins to make, so no excuses!


2-3 large boiled eggs

1 Banana


250g Total Greek Yoghurt

1 Cup Blueberries


60g Porridge Oats

2 Scoops Whey Protein

1 Tablespoon Crushed Walnuts


1 Cup Frozen Berries

2 Scoops Whey Protein

1 Cup Almond Milk