Mornings often mean limited time and low appetite. You do not need to force down a large breakfast. A hard or long session usually benefits from some carbohydrate, while a short easy session may be fine with water and a proper meal afterward.
The short answer
Before a morning workout, choose a full breakfast, light snack, or no food according to available time, session demands, and digestive tolerance.
When you have two hours
Oats with milk and banana, eggs and bread with fruit, or yogurt with oats can provide a balanced meal. Scale the serving to appetite and session demands.
When you have 15–45 minutes
Banana, dates, toast and honey, or a light carbohydrate drink digest more easily. Coffee is optional and should be avoided if it harms sleep, heart rate, or the stomach.
Prepare the night before
A balanced dinner, normal hydration, and a ready snack reduce morning decisions. Caffeine and sugar cannot replace adequate sleep.
Practical checklist
Do not test unfamiliar food on an important training or competition day.
Adjust amount and timing to gut tolerance and session goals.
The quality of the whole daily diet matters more than one meal.
References
Nutrition and Athletic Performance — Academy of Nutrition and Dietetics, Dietitians of Canada and ACSM — https://pubmed.ncbi.nlm.nih.gov/26920240/
ISSN Position Stand: Nutrient Timing — https://pubmed.ncbi.nlm.nih.gov/28919842/