Perfect Morning Workout Fuel Recipe From AKTrainer, Megan Niles

Megan Niles
Megan Niles

It’s taken me years to figure out what works best to fuel my body for an early morning workout. I usually experience nausea if I eat too early in the morning, yet don’t have enough energy to get through class if I don’t have some calories.  I’ve tried skipping breakfast, bananas, berries, smoothies, almonds, broccoli, eggs, toast, bars, you name it, nothing quite seemed to work. After a whole lot of experimenting, I found what works best for me. Organic matcha with organic extra virgin coconut oil and local organic raw honey. Works like a charm!


Matcha, which is premium powdered green tea, has a gentle, sustained caffeine release for that morning pick me up, without the adrenaline spikes of coffee. It is alkaline and full of antioxidants. Yay for a happy body! There are so many benefits to matcha, if you haven’t tried it yet, please do. Matcha is traditional Japanese tea, usually prepared with a bamboo whisk, but I just throw mine in the Vitamix. (Disclaimer, don’t take it at night, since some people experience it lasting 3-6 hours).


I use honey because the sugars in it are roughly 40% glucose and roughly 40% fructose. Glucose goes straight to the liver to give you immediate energy, it does not need to be converted for your body to use it.  It is great for quick bursts of energy, but needs to be replaced every 20 minutes or so, thus the need for fructose. Fructose has a lower glycemic index than glucose and burns more slowly, thus sustaining you throughout your workout. Foods that have both glucose and fructose are great for a workout since they will give you enough energy to make it through. If you are going to use honey, don’t go for the cute little bear, chose a local, raw, organic honey. Local, since there is evidence that local honey can help alleviate pollen allergies. Raw because the pasteurization of honey can kill the amino acids, enzymes, minerals, trace minerals, polyphenols, and all they other amazing things found in honey (the other 20% by weight). And organic because who whats to eat chemicals?

Coconut Oil
Coconut Oil

Coconut oil is made up of MCTs, or medium-chain triglycerides. This fatty acid is great for quick energy since it goes to the liver to be burned as fuel. This is an extremely efficient fuel source, and I also love it because it adds to the creaminess of the matcha. (I also put it in my coffee along with raw coconut blossom nectar, when I have it).

I place the matcha, honey and coconut oil in the blender. I pour hot, not boiling, water over the spoon with the honey on it since raw honey is rather thick and blend it up. Then I’m ready to go.

Of course, I am only speaking from personal experience. I encourage you to play around to find your perfect morning workout fuel.

Look out for Megan’s class on the schedule!


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