EARLY risers nutrition input

Morning runs are fueled the prior night for me by having dinner. I have read that eating less then 3 hours prior to a hard workout will not be beneficial, although I haven't researched that fully. I finish with a protein shake.

ETA: I am up at 5:15 and running by 5:30 most days.

Glass of OJ before out the door.

Typical breakfast is instant oatmeal--with a couple pieces of fruit as snacks during the am.  All you need is access to hot water or a microwave at the school.  I make mine in a coffee mug. 

I'm up at 5AM every day to either go to masters swimming or to run.  I have a cup of coffee and spend 20 minutes or so waking up, then head off to my workout.

I eat when I get back.  Usually a microwave breakfast sandwich or toast with peanut butter along with a glass of low-fat chocolate milk.

Mark

In the AM I find it best if I have a piece of fruit, typically an apple or banana to help with liver glycogen, and of course coffee before I do anything. Then I do the breakfast meal after the workout. 

My breakfast meals are simple nothing elaborate or too varying so can't help you there with recipes.  Having a pre-made egg muffin sandwich, shake and fruit sounds like a good idea.  If I had too I'd probably do something like that everyday!

Drink water, you need to rehydrate after the night's sleep. For just a little extra energy quickly absorbable, add a glass of orange juice. That's all you need if the workout is easy and short enough (>1 h for me, and a rough benchmark for most).

For harder workouts, a "real breakfast won't do you much good since it takes time to digest, so go with a sports drink or energy gels. Let's say you take a sports drink for example, have half of it before heading out, and half in smaller doses during your workout.

For workouts that are moderate, let's say easy intensity but a bit longer, like 90 minutes, you might need something solid to stave off hunger and give you at least some energy, although it will still take time to digest.I'd suggest a banana with some PB for this.

After the workout, if it's a hard workout make sure you get some protein in. Eggs are perfect, or a shake with whey protein, but don't over-estimate your calorie burn and make a giant shake where the extra energy will just be stored as fat. That's a mistake a lot of people do. For the rest, any clean, healthy food is ok (with the knowledge we have at least) - oatmeal, fruits and other things that have been mentioned here are great. 

Let me know if you want more specific information!

For the record, I'm 6 am and usually have water/orange juice before (easy workouts) and then oatmeal with berries and nuts + a fruit afterwards. And more orange juice. I love orange juice :P

Most mornings it's a cup of coffee and then out the door for a run or onto the trainer.  If I swim in the AM which is rare I bring the coffee for the drive.  Post it's usually a smoothie and a granola bar.  Sometimes a second cup of coffee.  I'm not really a morning eater and usually have to remind myself to eat. 

I couldn't get up to train if my life depended on it but since most races are in the morning and I race a lot I do have to deal with this.  I like to have a little something in my stomach like a granola bar or piece of toast just so my stomach isn't growling.  A few sips of sport drink and a small cup of coffee.  I have to time the coffee just right because it goes right through me.  I figure I need about an hour's worth of bathroom access after drinking coffee before commencing exercise.