Many people exercise on an empty stomach in the morning to “save time” or because it feels easier. I was one of them. But during menopause, I noticed that my body wasn’t cooperating: I got tired faster, had poorer recovery, and experienced lower energy throughout the day.
When I started eating a little food before training, I quickly got more out of my sessions. Here I share why food before morning exercise is important during menopause – and three simple recipes you can try yourself.
Why you should eat before morning exercise during menopause
When we wake up, the stress hormone cortisol is at its highest. It’s the body’s natural alarm clock. During menopause, when estrogen and progesterone decrease, the body becomes more vulnerable to stress.
👉 If you exercise on an empty stomach, this can happen:
- Lower energy during the session
- Increased fat storage around the stomach
- Poorer recovery
- Feeling unnecessarily tired
So it’s not always smart to start the morning with hard training without breakfast before training.
My experience with food before training
I tested a week with small meals before training. The result was clear:
- More energy already during the warm-up
- Easier sessions and faster recovery
- Better mood and stable surplus throughout the day
Small steps, big difference.
What happens in the body when you eat before training?
When you give the body a small portion of carbohydrates and protein before training:
- Blood sugar is stabilized
- Cortisol levels calm down
- The muscles get fuel
- The body receives a signal of safety and energy
It’s not about a heavy breakfast – but a little boost that makes the training more effective.
3 simple suggestions for breakfast before training
🍌 Half a banana + boiled egg
Provides both quick energy (banana) and stability (protein and fat from the egg).
🥣 Yogurt with berries and nuts
Can be made the night before – ready in 30 seconds.
🥤 Green smoothie
Easy to digest, fresh and provides a smooth start to the day.
Recipe: Green smoothie 🌱
Ingredients:
- 1 dl almond or oat milk
- ½ banana
- A handful of spinach
- ½ avocado
- 1 tbsp chia seeds
- A little lemon or ginger for freshness
Here’s how to do it:
- Put all the ingredients in a blender.
- Run until the smoothie is smooth and creamy.
- Enjoy – perfect as food before morning training.
Conclusion: food before training gives more energy
Eating a little before training can make a crucial difference – especially during menopause. I don’t train more than before, but I get more out of the effort. For me, it means more energy, better recovery and a body that cooperates instead of counteracting.
Summary
✅ Food before training gives more energy and better results
✅ Combination of carbohydrates and protein is best
✅ Small meals are enough – banana, yogurt or smoothie is enough
✅ Especially important for women in menopause
Try eating a little breakfast before training for one week and notice the difference.
