Don't skip the most important meal of the day, especially if you train in the a.m. These whole-food breakfast ideas will boost your energy and performance.

In an ideal world, you’d eat a solid meal or snack 60 to 90 minutes before your early-morning workout, but if your schedule is crazy or you simply can’t stomach food first thing in the morning, you’re likely to skip breakfast. This could mean reduced energy and faster burnout as you eat up your available energy stores, leading to a lesser-than workout.

These quick and easy whole-food options are carb-forward for optimal energy and performance, and they are lower in fiber and protein, which can delay digestion and cause cramping and lethargy.