What to Eat Before Kickboxing in the Morning – Top 12 Ideas

Salad: Top kickboxing food to eat in the morning before kickboxing
Photo Credit: Marco Verch

Here are the top 12 things to eat before kickboxing in the morning:

3.Protein Shakes
6.Energy bars or Granola Bars
7.Fruit Smoothie
8.Peanut butter with Apple
10.Greek Yogurt
12.Bulletproof Coffee

Day by day, more and more people are taking on kickboxing as their main workout routine. Some people prefer to kickbox on an empty stomach because they’re conditioned or taught to not eat before a kickboxing class or workout. The most probable scenario is that some people just dont know what to eat before kickboxing.

It’s not best practice to go to kickboxing on an empty stomach, but you also dont want to overdo it and eat too much and get a sugar or insulin crash before you start your kickboxing sessions. To help set things straight, the purpose of this guide is  to help provide you pick the right foods to eat before kickboxing in the morning.

Choosing the Right Food Before Kickboxing

Our bodies require glucose for strength and energy. Carbohydrates consumed before working out is the main source of glucose. The lack of Carbs and glucose consumption prior to working out typically makes you more prone to dizziness, lightheadedness, and fatigue.

According to Forbes, you ought to eat easily digestible carbohydrates before physically demanding exercises like kickboxing (source). You can also cut down on high-fiber, high-protein, and high-fat foods if you eat less than an hour before kickboxing, because these foods slow down absorption and induce GI pain.

Here’s our list of recommended foods to eat before kickboxing in the morning:

1- Yogurt

yogurt: Top kickboxing food to eat in the morning before kickboxing
Photo Credit: Rebecca Siegel

Yogurt, Curd, or Dahi, whatever you call it, contains a limited amount of calcium and protein and a sufficient amount of sugar. Since it is gentle on the digestive tract, it’s a great snack to have before an intense kickboxing session. Adding some whole-grain cereal, fruit, or honey to yogurt can give you a quick energy boost, plus it tastes so much better.

2- Oatmeal

Oatmeal: Top kickboxing food to eat in the morning before kickboxing
Photo Credit: やましこ

Oatmeal is perfect as a pre-kickboxing food. Oatmeal is considered to be a super food and a fantastic source of nutrients like Vitamin B1, Zinc and Iron. It’s very customizable and you can make it tastier by adding fruits like bananas, berries and any other fruit.

3- Protein Shakes

Protein shake: Top kickboxing food to eat in the morning before kickboxing
Photo Credit: Easy Healthy Smoothie

Protein shakes are popular among bodybuilders and everyday gym goers, and for good reason. The purpose of protein supplements is to supply your body with a quick and large does of protein. Protein consumption is necessary, but when it comes to kickboxing, protein supplements help the body when it’s recovering.

The same reason why bodybuilders use it, the muscle breaks down during exercise and protein helps to recover the muscle and through this process, the muscle grows.

Be sure to check with your doctor before consuming protein supplements just to be safe!

4- Bagels

Bagels: Top kickboxing food to eat in the morning before kickboxing
Photo Credit: Ruocaled

Simple carbs burn easy, whereas complex carbs are difficult for the body to burn and take a little longer to supply your body with energy. A simple carbs snack like bagels before a kickboxing session is a great way to get that energy boost – a perfect way to power the workout from start to finish.

Tip: Add a little cream cheese with any lean deli meat like turkey slices for a great blend of carbs and protetin.

5- Bananas

Bananas: Top kickboxing food to eat in the morning before kickboxing
Photo Credit: Peter Miller

Bananas are packed with natural sugar and starch, which is healthy and gives you the energy boost you need. Bananas are really high in carbohydrates. It’s best to have a banana 45 minutes to an hour before your kickboxing training. One medium-sized banana is usually enough to get you through the tough workout ahead.

6- Energy bars or Granola Bars

Energy Bars or Gronola Bars: Top kickboxing food to eat in the morning before kickboxing
Photo Credit: Marcin Wichary

Energy bars are typically packed with carbohydrates, which is what gives the body strength. With that said, make sure that the granola bar contains a minimal amount of sugar, calcium, and nutrition.

7- Fruit Smoothie

Fruit Smoothie: Top kickboxing food to eat in the morning before kickboxing
Photo Credit: Jonas Zeschke

Fruit or even vegetable smoothies are rich in carbs and helpful proteins. They are easy to eat and easily digested. Combine half a cup of frozen fruit with half a cup of greek yogurt, protein powder, and half a cup of almond milk.

Since protein powder does not break down quickly and is not the main ingredient for energy, combining it with fruits (a simple carb that breaks down easily) is a good combination to help boost your energy for the workout while still focusing on your muscle recovery.

8- Peanut butter with Apple

Peanut Butter with Apple: Top kickboxing food to eat in the morning before kickboxing
Photo Credit: Geoffrey Fairchild

Peanut butter is a great source of carbs and protein which is highly recommended to eat before a workout since you’re looking for a good dose of energy in the morning without sacrificing the protein, the muscle recovery component. Adding apple helps boost your carb sources.

The blend of taste and great nutrition makes this a great go to snack choice as a food to eat in the morning before a kickboxing workout.

Tip: Be sure to make to go with organic peanut butter. Organic peanut butter usually still has the oil in the jar. The non-organic peanut butter jars are typically packed with added sugars and a lot of other non-nutritious ingredients. Organic peanut butter has 2 essential ingredients; peanuts & salt.

9- Berries

Berries: Top kickboxing food to eat in the morning before kickboxing
Photo Credit: Paul Downey

If you don’t have enough time to prepare a proper meal before your kickboxing training, berries is a great snack to go for. A handful of berries contain essential carbohydrates that are digested in the small intestine instead of the stomach, which helps to provide you with immediate energy. Berries are also full of antioxidants!

10- Greek Yogurt

Greek Yogurt: Top kickboxing food to eat in the morning before kickboxing
Photo Credit: ehpien

Greek yogurt provides a lot of protein and carbohydrates and has less fat than conventional yogurt. It is convenient for the tummy and light enough which is great when you’re going to work on vigorous Muay Thai exercises. Add berries, oats, or any other fruit for an extra boost of energy.

11- Legumes

chick peas: Top kickboxing food to eat in the morning before kickboxing
Photo Credit: GetSelfSufficient

Beans and lentils are packed with BCAA(branch chain amino acids), protein and complex carbohydrates. Legumes are complex carbs meaning they give you energy slowly. This is great if you’re workout is going to be an hour or two long. It helps to sustain you with energy for those longer workouts.

Legumes are great for regulating your blood sugar (which helps to prevent sugar crashes) and helps with digestion (source)

Tip: Don’t over do it with legumes, especially before your workout as it can cause gas pain.

12- Bulletproof Coffee

Bulletproof Coffee: Top kickboxing food to eat in the morning before kickboxing
Photo Credit: Michael Kwan

Some people, like myself, sometimes wake up with absolutely no appetite to eat. With that said, I know I need something in my system to keep focused and energized for the intense monring kickboxing workout.

This is where bulletproof coffee comes into play. It’s very common in the Keto community as it has no carbs, but with that said, it’s packed with MCT oil, butter (great for energy), and caffeine. It also helps to surporess hunger while keeping you focused and on high alert, the perfect combination for kickboxing.

Here are two different ways to make Bulletproof coffee.

Foods to Avoid in the Morning Before A Kickboxing Workout

1- Sugar


Sugary snacks and drinks are not recommeneded before a kickboxing workout, especially in the morning. Soda drinks, candy bars and all the other sugary snack that are packed with sugars typically elivate your energy level for a short period of time and quickly followed by a crash in energy,.

This is the last thing you need before going into a kickboxing workout session since you need to work on your endurance to last longer in the workout or in your sparring sessions.

2- Fatty-Foods


high fat foods like greasy burgers, fries, and most fast foods are not a great way to start the day let alone eat before your workout. This is because they result in insuline spikes followed by hard crash.

Similar to those times where you had a big lunch and felt sleepy right after. This is because you introduced a high level of sugar and your body is working super hard to regulate your blood sugar and digest the food.

Other than that, fast food typically just slows you down and can easily result in cramps and bloating. The last thing you need to be dealing with just before a high intense workout!

3- Alcohol

It is a no-brainer. Alcohol reduces the release of glucose, which is what the body uses for strength. At the same time, alcohol reduces the body’s capacity to retain fluids, which results in dehydration and make you want to visit the wash room continuously.

Should You Eat Before Kickboxing?

It is advised that you eat 2 to 3 hours before your kickboxing training (source). Sufficient time helps the food to be digested and transformed into energy.

You should avoid eating less than half an hour before training, particularly food that is difficult to digest. Exercising on a packed stomach can induce diarrhea, cramping, and stomach discomfort.

Some people find themselves having more energy training in the morning on a fasted state. I’d personally recommend listening to your body, if you feel hungry when you first wake up, then perhaps have a small snack 2 or 3 hours before you start kickboxing. If you prefer not eating before the workout, just be sure you’re eating a healthy and nutritious post-workout meal (packed with protein, fibre and healthy carbs).

Final Thoughts

Nutrition is key to keep your energy and focus elevated to crush you kickboxing workout or sparring session. People do cardio kickboxing or regular kickboxing for different goals. If one one of your goals is to lose weight, then make sure sure you’re on a caloric deficit, use our Kickboxing calorie calculator to find out how many calories you need to eat to lose weight.

Learn more about kickboxing for the obese and overweight.

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