A new study found exactly what types of foods to eat to ‘feed’ your morning workout. The study was published in the latest issue of the journal Nutrients , and followed the exercise results of 43 healthy adults with normal weight between 18 and 35 years old, based on the foods they ate before training. The results showed that a higher protein intake was related to burning more fat and being satiated for a longer time.

At 9 am during the rehearsal, some participants received a control breakfast consisting of brown bread, peanut butter and orange juice. This combination corresponds to about 30% fat, 55% carbohydrates and 15% protein. Others received a protein-rich meal replacement with a strange but effective blend of soy protein, olive oil and skim milk supplements that reach 27% fat, 30% carbohydrates and 43% protein.

At 10:20, all participants completed a 40-minute moderate exercise session.

Their hunger was then assessed at 12 o’clock. The scientists found that, compared to the control breakfast, a high-protein meal “produced greater fat oxidation” during exercise and helped participants to be satisfied afterwards.