CFL Tri Club

if you plan to work out more or less immediately after waking, as some do.
Your pre-workout nutrition should consist of a small dose of easily absorbed carbs and little else.
Eight ounces of sports drink, an energy gel, or banana will do the trick.If you have a hour or so to get ready, something more substantial but still high in carbs and low in protein and fat will give you an even greater lift.
Consider a 12 to 16 ounce fruit smoothie, 6 to 8 ounces of low-fat yogurt, or a small bowl of oatmeal.

Source: Racing weight by Matt Fitzgerald