The Night Before: The Key to Great Early Morning Workouts
Written By Jodi Cash - Nutrition Coach, Fitness Addict, Integrative Health Coach
We have gathered a group of people that are passionate about fitness, health span, and health. Each of us is time-starved from busy schedules that include family first, work, and training. This has led to a lifestyle of early AM training sessions out of necessity. To us, this is not a fad, a New Year’s resolution, or a quick fix. This is our life. We would like to share some ideas and secrets we have learned from this development. We have all learned from mistakes and benefited from maximizing this time.
The Night Before: The Key to Great Early Morning Workouts
For endurance athletes, success isn’t just about what happens during training—it’s about the preparation that happens well before the workout begins. And when it comes to early morning training sessions or especially race day performance, what you do the night before can make or break you. Sleep quality, nutrition, hydration, and alcohol consumption all play crucial roles in how you feel and perform when you rise before the sun to start your workout.
Here are some tips to help you approach your workouts feeling strong and confident rather than sluggish and bleary-eyed.
1. Prioritize Quality Sleep
Sleep is the foundation of recovery, muscle repair, and overall performance. Now, I know many of you are already saying you don’t need much sleep, but that’s just not true if you want to perform at your highest potential. Without sufficient sleep, your body struggles to regulate hormones, repair muscles, and restore glycogen levels. Here’s how to optimize your sleep for peak morning performance:
Aim for 7-9 hours of sleep to allow full recovery.
Establish a consistent sleep schedule by going to bed and waking up at the same time daily.
Create a calming bedtime routine, such as reading, stretching, or meditating, to unwind.
Keep your room cool and dark, minimizing blue light exposure from screens at least an hour before bed.
2. Nutrition: Fuel for the Morning
What you eat the night before has a direct impact on your glycogen stores and how much energy you’ll have in the morning. Prioritize a balanced meal with the right combination of macronutrients:
Complex carbohydrates (such as quinoa, brown rice, or sweet potatoes) to ensure adequate glycogen stores.
Lean proteins (chicken, fish, tofu) for muscle repair and recovery, and optimal hormonal functioning.
Healthy fats (avocados, nuts, olive oil) to support sustained energy levels.
Limit heavy, greasy, or high-sugar foods, which can disrupt digestion and impact sleep quality.
3. Hydration Starts the Night Before (And Is Really An All-Day Affair)
Dehydration can really impact your effort, and drinking water only when you wake up isn’t enough to compensate for overnight losses. Proper hydration strategies include:
Drinking at least 16 oz of water before bed, but not so close to bed that it disrupts sleep with multiple bathroom trips (you know your body here).
Adding electrolytes (throughout the day) to enhance hydration and recovery.
Avoiding caffeine in the afternoon, as it can lead to poor sleep and dehydration.
4. Alcohol: You Think It’s Helping You Relax
While a drink may seem like a way to relax after a long day, alcohol can severely impact sleep quality and hydration status. It disrupts deep sleep cycles, impairs muscle recovery, and acts as a diuretic. If performance matters, consider:
Avoiding alcohol the night before an early workout or race.
If you do drink, limit it to one serving earlier in the evening and hydrate accordingly.
Stopping alcohol intake at least 2-3 hours before bedtime to allow your body to metabolize it.
5. Mental Preparation and Stress Reduction
An anxious mind can lead to restless sleep and a sluggish morning workout. Prepping mentally is just as crucial as the physical aspects:
Plan and think about your workout with a positive mindset. If you go into it doubting yourself, it’s probably not going to be your best effort.
Write down any thoughts, to-do lists, or worries to clear your mind before bed.
Practice deep breathing or meditation or light stretching to relax your nervous system.
The 72-Hour Rule for Race Day Success
Race day performance isn’t just about the night before—it’s a reflection of what you’ve done in the 72 hours leading up to the event. Your body’s hydration levels, glycogen stores, muscle recovery, and mental strength are built over days, not hours. Prioritize these habits consistently in the days before a race:
Follow consistent sleep routines for multiple nights leading up to race day.
Maintain high-quality nutrition to maximize glycogen stores and energy levels.
Stay focused on hydration by consistently drinking water and electrolytes.
Reduce stress and anxiety with relaxation techniques and race visualization