Pre-Workout Nutrition for Early Morning Training Sessions

Fuel Your Strength

Steph Gaudreau

Fitness, Nutrition, Health & Fitness

4.8 • 1.2K Ratings

🗓️ 17 March 2026

⏱️ 38 minutes

🔗️ Recording | iTunes | RSS

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Summary

If you train early in the morning, you might be wondering what to eat before your session to arrive fueled and perform well. In this episode, you'll learn how to approach pre-workout nutrition for early morning workouts, especially when you're short on time but still want enough fuel to make it through your session without gassing out.

You'll learn how to factor in training intensity, how much time you have before your session, hydration, and what you did the day before. This is a practical episode for athletes over 40.

What you'll learn in this episode:

How to fuel early morning workouts
How training intensity factors in to pre-workout nutrition
What to eat if you have 2-3 hours before training
Smart pre-workout snack ideas when you only have 30-90 minutes
How hydration, caffeine, and electrolytes can impact performance
How the food you ate the day before affects your morning training energy

Enjoyed this episode and want more?

If this episode resonates and you're ready to stop guessing in the gym, you can try a free sample of Strong with Steph, my progressive strength training program built specifically for women over 40 who want structure and flexibility.

Try 7 days of lifting at https://stephgaudreau.com/workout

Get the performance meal prep guide at https://stephgaudreau.com/mealprepguide

If you enjoyed this episode, please share it with a friend who's lifting (or thinking about starting), and make sure you're subscribed to Fuel Your Strength so you don't miss future episodes like this one.

Transcript

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0:00.9	Here's the scene. It's early in the morning. Your alarm goes off. And even though you want to hit snooze,
0:07.8	you turn it off and you get up because you need to get to your training session. You're one of the early
0:13.2	morning dawn breaker crew who knows that getting your workout done early means that it gets done.
0:19.5	The day is less likely to get in your way. But one of the
0:22.7	things my listeners and clients constantly tell me is, Steph, I don't know what to eat, how to fuel
0:28.3	my sessions properly and what I should put in my body to get the most out of my training session
0:33.3	when I'm part of the early morning crew. On this episode, we're going to answer that question.
0:37.9	If you're an athletic 40-something woman who loves lifting weights, challenging yourself
0:41.7	and doing hard shit, the fuel your strength podcast is for you.
0:46.7	You'll learn how to eat, train, and recover smarter so you build strength and muscle,
0:52.5	have more energy, and perform better in and out of the gym.
0:57.2	I'm Strength Nutrition Strategist and Weightlifting Coach, Steph Goddrow.
1:01.4	The Fuel Your Strength podcast dives into evidence-based strategies for nutrition, training, and recovery.
1:08.6	And why, once you're approaching your 40s and beyond, you need to do things
1:12.9	a little differently than you did in your 20s. We're here to challenge the limiting industry
1:18.0	narratives about what women can and should do in training and beyond. If that sounds good,
1:24.9	hit subscribe on your favorite podcast app and let's go.
1:30.0	What's going on?
1:31.0	Welcome back to the podcast.
1:32.6	Thanks so much for joining me this week.
1:34.6	We're going to be getting into a topic that we haven't covered in a while on the show.
1:39.4	And that is a specific nutrition question.
	...

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