You have set the alarm, dragged yourself out of bed, and you are ready to train. But there is a problem - your stomach is empty and your energy is low. Should you eat? What should you eat? And how much time do you have?

The right pre-workout snack can mean the difference between a sluggish session and a personal best. Here is what the science says - and what actually works.

An effective pre-workout snack for morning training has three characteristics:

•       Fast-digesting carbohydrates to rapidly top up glycogen stores and provide quick energy.
•       A moderate amount of protein to protect muscle tissue and support performance.
•       Low in fat and fibre - both slow digestion, which can cause discomfort during training.

The size of your snack should reflect how much time you have before you train.

60+ Minutes Before Training

•       Greek yoghurt with a banana and a drizzle of honey
•       Wholegrain toast with nut butter and sliced banana
•       A bowl of low-sugar, high-protein cereal with milk (like MyCrunch Co.)

30–60 Minutes Before Training

•       A banana with a small handful of nuts
•       A rice cake with a thin spread of nut butter
•       A small handful of high-protein cereal eaten dry as a quick snack

Under 30 Minutes Before Training

•       Half a banana
•       A small glass of fruit juice or a sports drink
•       A small serving of cereal with milk - easy on the stomach and fast to prepare

Not all foods are created equal before a session. Avoid these common mistakes:

• High-fat meals (avocado toast piled high, full-fat dairy) - fat dramatically slows gastric emptying and can cause cramping.
• Very high-fibre foods - fibre is great for overall health, but immediately pre-workout it can cause bloating and GI distress.
• Large meals within an hour of training - your digestive system competes with your muscles for blood flow.