Your fitness plan needs fueling basics besides time in the gym or on the road. Whether you’re an early-morning exerciser or later-in-the-day type, research shows picking a workout time best for you helps you adhere to structured workouts, which in turn helps you meet your fitness and weight loss goals. Pre-workout eating as well as recovery meal plans also support your muscles’ adaptation to exercise and helps you recover fully for your next workout session.

Here are two menu plans for your early morning workout efforts designed as a starting point (you may need to add more food items or increase serving size).

Cardio-Intense:

• Daybreak: 8 ounces sports drink (coffee optional)
• Workout: 45 minutes Peloton-style bike workout
• Breakfast: Hearty whole-grain hot cereal topped with dried blueberries and walnuts; 1 cup plain kefir
• Lunch: Tuna salad sandwich on 100% whole grain bread with tomato slices and lettuce; apple and baby carrots
• Afternoon Snack: Fig bar and mint tea
• Dinner: 4 ounces broiled halibut, black rice, steamed cauliflower and spring mix salad; 1 small container flavored Greek yogurt

Strength-Based:

• Daybreak: Coffee with honey or a caffeine-containing energy gel
• Workout: 45 minutes full body strength workout (arms, back, legs, and core)
• Breakfast: 2-egg scramble with baby spinach, 2 slices of 100% whole grain toast spread with almond butter; whole orange
• Lunch: Wrap with 4 ounces of turkey and veggies; apple slices and peanut butter
• Afternoon Snack: Trail mix and protein shake (ready-to-drink)
• Dinner: Tofu stir-fry with at least 4 different types of veggies (onions, carrots, broccoli, scallions) over brown rice; 2 ounces chocolate

Prefer afternoons or longer runs and rides? Check out the Midday Workout Meal Plan and Endurance Day Workout Meal Plan!