What to Eat Before Early Morning Workouts

I’ve recently discovered the importance of eating a carb heavy breakfast before intense aerobic based workouts.  These aerobic based workouts typically last between 20 and 40 minutes and without some relatively fast acting carbs I personally hit the wall of death after around 18 minutes.

Complicating the situation is the fact that I often attend the 5:30 AM class at my CrossFit gym meaning I leave my house around 5:15 AM.  This doesn’t leave a lot of time to prepare food so I need to grab something quick.

And while I have a few things I rotate between my favorite is what some call “overnight oatmeal.”  Here’s how I make it.


  • 1/2 cup steel cut oats
  • 1/2 cup milk (sometimes I use a bit more)
  • 1 teaspoon of chia seeds
  • 1 tablespoon raw organic honey
  • Handful of organic raisins


  • Combine ingredients in a medium sized mason jar
  • Put a lid on the jar
  • Shake it real good
  • Let it cool overnight inside fridge for at least 6 hours
  • Shake one more time before eating in the morning

Now, I’m not very hungry at 5:00 AM so I don’t normally eat the whole thing.  But I try to eat at least half of it by 5:00 AM since the workout normally begins by around 5:50 AM giving the food close to an hour to settle.

My kids also LOVE to eat this in the morning and one of my daughters has started to make her own overnight oatmeal!  The steel cut oats tastes like grape nuts to me… I’ve not tried it with normal oatmeal but I understand it’s a little less chewy.

You can also put berries or bananas (or both!) in instead of the raisins (see image above).  Now, if you’re trying to lose weight you may not want to use the raw honey.  But, if you want to carb up quickly the honey mixed with the oats will definitely do the trick!  The chia seeds are also supposed to help boost energy levels.

Until next time… be holy, eat clean, and do more push-ups!