How to Find Your Ideal Breakfast Window
Ultimately, you’ll need to determine what works best for you and your lifestyle. “The ideal time to eat breakfast varies from person to person and depends on factors such as your natural sleep-wake pattern, work schedule, exercise routine, metabolic health, medications, pregnancy, age, and appetite,” Jabbar says.
The Early Shift (6 to 8 a.m.)
Several studies suggest that eating earlier in the morning may be associated with benefits ranging from better weight management to a lower risk of chronic disease. One small study found that an early breakfast (between about 6:45 and 7:30 a.m.) was associated with greater weight loss after 12 weeks than breakfast between 8:10 and 9:10 a.m.
The Midmorning Window (9 to 11 a.m.)
Some individuals may benefit from a later breakfast, though, such as those with type 2 diabetes who experience the dawn phenomenon mentioned earlier. One small study involving people with type 2 diabetes found that delaying breakfast from 7 a.m. until 9:30 a.m. or 12 p.m. had better post-meal blood sugar levels, with a 9:30 a.m. breakfast offering the biggest improvements.
The ‘Fitness-First’ Approach
Breakfast is an important consideration for morning exercisers, but how much and when to eat depends on the intensity of your workout; fuel requirements for a 10-mile run are different than for a 15-minute yoga routine.
“It definitely depends on the activity, but most dietitians recommend at least something to give your body some support,” Gambino says. Going into an intense workout fasted may add stress to the body and make it harder to perform or recover, she adds.
Before your morning workout, Jabbar recommends waiting 30 to 60 minutes if you eat a small snack, or two hours if you have a light breakfast. “Ultimately, the best timing varies from person to person, so paying attention to how your body feels during exercise can help you determine what works best for you,” he adds.
Follow your workout with a carbohydrate and protein-packed meal within two hours of cooldown to help with muscle recovery.
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