You’ve probably hear that “breakfast is the most important meal of the day.”
For as long as I can remember, I have not been much of a breakfast person. When I was young, I would only eat cereal without milk, and I would pick at it, eating it with my fingers.
In high school, I would wake up at 6 am and be on a bus to school by 6:30 am. I didn’t even have time to think about eating breakfast.
This continued into my adult life.
Like many people with ADHD, I wake up with depleted dopamine. Dopamine doesn’t only affect energy levels, it also impacts appetite. Like everything else in my system, my appetite takes a while to come online.
For many years, this wasn’t much of a problem. I’d wake up, grab a sip of juice on my way to the gym and eat breakfast later in the morning — often once I was at my desk at work.
That worked fine when my workouts were more cardio based.
But when I started lifting heavier in my morning training sessions a few years ago, a sip of juice no longer cut it. I needed more fuel in me to power through.
Of course, my morning appetite hasn’t changed.
I’ve had to find things that I can eat for energy that give me enough fuel to power through without making me nauseous either before or during a hard workout.
My requirements for pre-workout fuel are that they be quick to prepare and easy to eat without sitting down.
Here are some of my go-to early morning pre-workout fuels:
Protein Pancakes
Two protein pancakes heated for a minute in the microwave has become a go-to staple for me. I put them in the microwave as I’m putting on my jacket and grabbing my protein shakes from the fridge, and I eat them in the car on my drive to the gym.
They’re soft, easy to chew and swallow, and don’t take a long time to eat.
Granola Bar
A crunchy granola bar — I like the ones with peanut butter — is something I can break into smaller pieces and eat in small bites. I might eat a half bar before a workout and nibble at small pieces between sets if I feel my blood sugar dropping.
Clementines
Clementines are a good fruit because they can be eaten in sections. It gives a little sweetness that helps with alertness, and natural sugars that help with energy. Usually I’ll pair this with a granola bar during a long workout if I need a pick-me up before a big set.
Granola
Granola is another thing I can eat in small doses between sets. Protein-infused granola is ideal.
I’d love to hear what easy fuel options work for you when your appetite is low.
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