Coffee Isn’t Breakfast: Why Active Women Should Stop Skipping Their Morning Fuel

Written by Amelia Brunet, MS, RD

Registered Dietitian

If your breakfast is an iced coffee with a splash of almond milk and good intentions, this one’s for you. 

You’ve probably heard that breakfast is “the most important meal of the day.” I’m not here to tell you that you have to eat the second you wake up or that breakfast is some magical metabolism-boosting meal. But if you’re regularly doing Core (LP), lifting, running, or any other type of exercise, consistently going through your morning under-fueled may not be doing you any favors. 

Active Women Need Fuel, Not Just Willpower

After sleeping for 7-9 hours, you’ve naturally gone a long time without eating. That doesn’t mean you need to panic and eat a three-course breakfast the second you wake up. But if your morning routine is:

Wake up → coffee → workout → more coffee → finally eat at noon 

…it might be time to rethink things. 

We advocate against routinely training in a fasted state, particularly for active women. Starting exercise in a fed state and making sure women are getting adequate protein and carbohydrates around training is key to building lean muscle, supporting energy throughout the day, and even keeping anxiety and stress levels down.

Think of it this way: you wouldn’t expect your car to drive very far on an empty tank. Your body works pretty similarly. 

So, What Should Breakfast Include?

Let’s keep it simple. 

Protein + carbohydrates + something you enjoy.

• Protein helps support muscle repair and maintenance and can help keep you satisfied. 

• Carbohydrates provide an important source of fuel for exercise and help replenish glycogen. 

And the third category? Something you actually want to eat. Because nutrition should not feel like punishment. 

Some easy combinations:

1. Eggs + sourdough toast + fruit

2. Greek yogurt + berries + granola

3. Oatmeal + protein powder + peanut butter + banana

4. Smoothie with milk, Greek yogurt or protein powder, fruit + nut butter

5. Toast + cottage cheese + fruit

If you’re short on time, it doesn’t need to be complicated. 

1. Banana + Greek yogurt

2. Toast + peanut butter

3. Protein smoothie

Something is better than pretending coffee is a food group. 

“But I’m Not Hungry in the Morning.”

Fair. Not everyone wakes up ready to eat a full breakfast. And you don’t need to force yourself to sit down and eat a giant plate of eggs and oatmeal if the thought of it makes you nauseous. 

We could start with an easier option like adding protein powder or collagen to your coffee. The goal isn’t to force-feed yourself at 6 a.m. 

Other options could be:

1. A banana

2. Spoonful of Greek yogurt

3. A piece of toast

4. Overnight oats

5. Oatmeal energy ball 

Then have a more substantial meal later. The point is to give your body some fuel. 

The Bottom Line

Breakfast isn’t magic. You don’t have to eat within five minutes of waking up. And no, skipping breakfast doesn’t automatically mean you’re unhealthy. But if you’re an active person, regularly exercising on an empty stomach and relying on coffee to get you through the morning isn’t the best fueling strategy. 

Start simple. Get some protein. Add some carbohydrates. Eat something you actually enjoy. And most importantly, pay attention to how you feel during your workout, your energy throughout the day, your hunger, and your recovery. 

Remember the goal is to fuel your body well enough to do the things you love. 

Why Core (LP) for Nutrition + Movement?

At Core (LP), we know your workout is only one part of taking care of yourself. You can train consistently, but if you aren't giving your body the nutrition, hydration, recovery and sleep it needs to support that work, you may be making progress harder than it needs to be.

That's why we bring movement and nutrition together.

Our coaches help you build strength through Pilates-inspired strength training, private training and semi-private sessions, while our Registered Dietitian can help you better understand how to fuel the body doing the work. Whether your goal is building lean muscle, improving energy and recovery, changing your body composition or simply feeling better in your day-to-day life, we're here to help you build habits that support all of it.

Because you shouldn't have to figure out your workout in one place and your nutrition somewhere else.

At Core (LP), we're here to help you build strength, fuel your body and create habits that support the life you're actually living.

References

Sims, S. (2025). Why Fasting Doesn’t Work for Active Women. Dr. Stacy Sims.

Sims, S. (2026). Where Do I Start? A Roadmap for Active Women. Dr. Stacy Sims.

U.S. Department of Health and Human Services & U.S. Department of Agriculture. Dietary Guidelines for Americans, 2025–2030.