{"id":20215,"date":"2026-02-20T15:48:40","date_gmt":"2026-02-20T15:48:40","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=20215"},"modified":"2026-02-25T11:03:51","modified_gmt":"2026-02-25T11:03:51","slug":"beat-the-winter-darkness","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/beat-the-winter-darkness\/","title":{"rendered":"Beat the Winter Darkness"},"content":{"rendered":"\n
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\n Written By<\/span>\n

Lauren Charlton<\/h3>\n

Guest Author<\/h6>\n <\/div>\n <\/div>
10 Min<\/div>
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Beat the Winter Darkness: Simple Fuelling and Habit Tweaks to Make Morning Training Easier<\/h1>\n\n\n\n

For many endurance athletes, early morning training sessions are an essential part of their routine, whether it’s the only time available or the safest window for a long session before a hectic day.
But when those mornings start before sunrise, that commitment can feel less heroic and more impossible. Cold air. Pitch-black surroundings. A body that feels like it’s still asleep. Not exactly the recipe for a confident, energised session. <\/p>\n\n\n\n

The good news? There are ways to make those dark morning workouts not just doable, but genuinely enjoyable, and your nutrition strategy is one of the strongest tools you have. <\/p>\n\n\n\n

Our guide will get your body and brain on board for those pre-dawn miles. With practical tips, a deeper look at circadian physiology, and smart ways to use Science in Sport products to support your morning training. <\/p>\n\n\n\n

Why Dark Morning Workouts Feel Harder in the First Place<\/h2>\n\n\n\n

Before we fix the problem, we need to understand why early morning sessions feel so tough. A large part of the challenge comes down to circadian biology: the internal clock that governs everything from hormone release to core temperature, alertness, digestion, and neuromuscular readiness. <\/p>\n\n\n\n

1. Your body temperature is lowest in the early morning<\/strong><\/p>\n\n\n\n

Core body temperature naturally dips overnight and doesn’t begin rising until closer to sunrise. A lower temperature is associated with:

– Slower reaction times
– Reduced muscle contractility
– A perception of greater effort
– A higher risk of feeling stiff or sluggish<\/p>\n\n\n\n

This is why the first few minutes of a sunrise workout can feel like you’re running through the cement. <\/p>\n\n\n\n

2. Cortisol and melatonin are still crossing paths<\/strong><\/p>\n\n\n\n

Your cortisol awakening response (CAR) ramps up sharply about 30-45 minutes after waking. Before that, your body still has lingering melatonin circulating.
That hormonal overlap can leave you feeling foggy and mentally unprepared. <\/p>\n\n\n\n

3. Glycogen availability is slightly reduced<\/strong><\/p>\n\n\n\n

Depending on your previous night’s dinner and any nocturnal fast, your liver glycogen stores may be somewhat depleted. While muscle glycogen hasn’t dramatically changed, liver glycogen is key for blood glucose stability, especially in the first minutes of a run. <\/p>\n\n\n\n

4. Psychological resistance is higher before sunrise<\/strong><\/p>\n\n\n\n

Darkness cues the brain towards “rest” rather than “action”. Studies in chronobiology show that light exposure is one of the biggest external cues for wakefulness. Without sunlight, motivation is harder to access.<\/p>\n\n\n\n

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Understanding these factors helps you approach morning workouts strategically instead of feeling like something is ‘wrong’ with you. Nothing is wrong. Your body simply needs the right inputs. <\/p>\n\n\n\n

Prime Your Body For Early Training<\/h3>\n\n\n\n

Morning success is about what you do the night before. <\/p>\n\n\n\n

1. Build a consistent sleep pattern<\/strong><\/p>\n\n\n\n

A 6 AM workout feels a lot different if you’ve slept 7.5 hours vs. 5 hours. Athletes aiming for early sessions benefit from a consistent bedtime, a routine that avoids screens in the hour before sleep, and light exposure earlier in the day. <\/p>\n\n\n\n

Because circadian rhythms adjust slowly, going to bed early once <\/em>won\u2019t make the morning drastically easier. Aim for consistency.<\/p>\n\n\n\n

2. Eat a carbohydrate-rich dinner<\/strong><\/p>\n\n\n\n

This supports liver glycogen replenishment, which is crucial for maintaining stable morning blood glucose before your session starts.<\/p>\n\n\n\n

Great evening options:<\/p>\n\n\n\n