If you’ve ever smashed an early morning workout, felt amazing… and then an hour later found yourself grumpy, shaky and STARVING 🙈
you’re not alone with this.
It’s one of the most common things we see, especially with early sessions.
The good news? It’s not the workout… it’s just a small tweak with your fuelling.
And with holidays, hen dos and weddings coming up, I also want to talk about how to approach a hotel breakfast buffet without feeling rubbish after.
Let’s get to it!
Why You Feel Grumpy After an Early Morning Workout
This is SUCH a common scenario.
You finish your workout feeling great… and then not long after your mood dips, your energy drops and you’re wondering what’s gone wrong.
What’s likely happening here is a post-workout blood sugar crash.
If you’ve gone into the session fasted or a bit underfuelled, your body is relying on adrenaline and endorphins to get you through. As soon as they wear off, your body is essentially asking for fuel.
You’ve used energy… but there wasn’t much in the tank to begin with.
That’s when you can experience:
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irritability
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low mood
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shakiness
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that “I need food NOW” feeling
It’s not you doing anything wrong. It just means we need to support your body a little bit better around your workouts.
How to Prevent a Post-Workout Energy Crash
The fix here is actually really simple. We just need to tweak what you’re doing before and after your workout.
1. Have a Small Pre-Workout Snack
You don’t need a full meal.
Just something small to take the edge off:
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half a banana
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a slice of toast
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a few sips of a smoothie
This alone can make a huge difference.
2. Prioritise a Balanced Post-Workout Breakfast
After your workout, aim for a combination of protein and carbohydrates.
For example:
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eggs on toast
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Greek yoghurt with fruit
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something quick but balanced
This helps stabilise your blood sugar and keeps your energy steady.
3. Don’t Overlook Hydration
Even mild dehydration can leave you feeling sluggish and drained.
4. Check Your Caffeine Timing
Coffee on an empty stomach before your workout (or straight after) can make that crash feel much worse.
If early mornings feel tough, it doesn’t mean they’re not for you.
It just means we need to adjust how you fuel around them.
How to Make Healthy Choices at a Hotel Breakfast Buffet
Now let’s talk about the other big one… the breakfast buffet 😅
Whether you’re on holiday, at a wedding or on a hen do, buffets can feel like a bit of a free-for-all.
You walk in with the best intentions… and suddenly you’ve got a plate of pastries and don’t really know how it happened 🙈
First things first – you do not need to be perfect.
We’re just aiming for balance so you feel good for the rest of the day.
The Simple “Protein First” Strategy
If you take one thing from this, let it be this:
Start with protein.
Go straight to options like:
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eggs
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Greek yoghurt
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smoked salmon
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beans
Then build your plate around that:
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add carbohydrates (ideally wholegrain where possible)
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add something fresh (fruit, tomatoes, etc)
This helps keep you fuller for longer and reduces the chances of a mid-morning energy crash.
Buffet Tips That Actually Help
Do a Quick Lap First
I always do this 🙈
Have a look at everything before you start loading up your plate. It helps you make a more intentional choice.
Check In Halfway Through
Pause and ask yourself:
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Am I still hungry?
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Or am I just eating because it’s there?
Use the “Hell Yeah” Rule
Nothing is off limits.
If you really want something – like a proper “hell yeah I want that” – have it and enjoy it.
If it’s not a hell yes… it’s a no.
The Bottom Line
You don’t need to be perfect with any of this.
Focus on:
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fuelling your body properly
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choosing balance
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and actually enjoying your food
That’s when you’ll feel your best – both in your workouts and the rest of your day.
Want More Support With Your Fitness, Nutrition and Routine?
This is exactly the kind of thing we go deeper into inside the squad 💜
If you’re feeling like:
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you’re doing the workouts but not getting the results you expected
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your energy is up and down
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or you just want a bit more structure and support
then come and join us.
👉 You can find out more about how it all works here.
Door is always open 🥰 x
