Outside: When Is the Best Time to Eat Breakfast?

Outside recently interviewed Albert Abayev, a clinical registered dietitian in the Weight Management and Metabolic Health Center at Cedars-Sinai, about the health benefits of eating breakfast earlier in the morning.

Research indicates that having the first meal of the day as early as 8 a.m.—or at least by 10 a.m.—refuels the body’s energy and may help reduce the risk of heart disease and Type 2 diabetes.

Abayev told Outside eating breakfast within an hour or two of waking up, especially when a morning workout is planned, helps boost energy throughout the day.

“A lighter breakfast can work well for those who prefer early training or outdoor activities, promoting easy digestion,” he said. “A heavier breakfast might be better if you have a long outdoor adventure or high-intensity training ahead, providing more sustained energy.”

Abayev told Outside missing breakfast can affect energy and performance.

“Skipping it may lead to fatigue, decreased performance later and may potentially increase cravings later in the day,” he said.

Abayev told Outside eating a nutritious breakfast is just as important as eating a well-timed one.

“Focus on a balance of protein, healthy fats and carbohydrates,” he said. “Protein aids muscle repair, healthy fats support long-lasting energy and carbs fuel performance, making this balance key for sustained energy during outdoor activities and workouts.”

Healthy breakfast options include oatmeal with nut butter, unsweetened Greek yogurt with berries and nuts, and an egg omelet with sauteed vegetables and whole-grain toast.

Click here to read the complete article in Outside.