you need to eat about 300 calories before your workout, if you are working out just after waking up. i used to have practice every morning at 5:30. For the first two years of school I would skip eating, because I thought I’d get sick (and because i’d get up too late and only leave myself enough time to get to the boathouse) The last two years, I tried it out and I never felt better. It could be as small as a granola bar, or an apple, just something for your muscles to fuel on, rather than themselves.
You should eat with 15–25 minutes of finishing your activity. You should actually do this even if you are not looking to lose weight. Your body needs to refuel and recover as soon as possible. We were given a liquid whey protein drink after practice…gross but we felt a lot better when the afternoon workout came around. (SPR-3 comes in powdered form, put a scoop in 8oz of water…NCAA compliant of course)
You should try some different things to see what works for you. Everyone reacts differently.