If you train early in the morning, it can be hard to get enough fuel in beforehand without waking up RIDICULOUSLY early to eat, or risking having it come back up during your sesh.
As always- it depends on your goals, training splits, and overall nutrition program, but one strategy you can use is BACKFILLING.
What this means is that you eat a full meal with carbs before you go to sleep the night before you train. This is what will keep your energy sustained through the workout.
Then in the morning, have something light. This will "top off" your stores and give you some NOW energy.
A few things you should know to properly align your expectations:
1) There is no cookie-cutter recipe that works to suit every person and their unique goals. You are responsible for listening to your body and learning what works best for you.
2) Backfilling is one strategy; and one that is a part of a solid Nutrition Program; not a stand-alone miracle.
3) The body fuels forward. What you eat today supplies tomorrow's energy.
4) As you increase the intensity, frequency, and overall training load of your workouts, it is normal and expected that your body will utilize all of its stored energy during the workout. This makes intra-workout supplementation/nutrition imperative.
5) You may reach a point where you feel best after having a few solid meals before your training session-especially on heavy days. Changing up your workouts and/or schedule to accomodate your body's needs is sometimes what ya gotta do.
