- Health advice
- 6 min read
- Jun 04, 2025
Not a morning person? You’re not alone. Many of us wake up groggy, unfocused or sluggish, especially in the colder months. However, a few smart strategies can flip the switch from slow start to strong performance.
How you start your day can affect everything: energy, mood, metabolism, focus, even long-term resilience. Whether you’re training hard, chasing after kids, or simply want to feel sharper in the morning, here’s how to prime your body and brain with the right fuel.
Amy Imprasertsuk
Nutritionist
What is your secret trick to stay motivated this season?
"Starting my day with creatine monohydrate and a protein shake gives me the boost I need to stay on track with my training."
Amy Recommends
"It enhances strength and performance, supports muscle hydration, aids recovery, and even promotes mental clarity—perfect for morning workouts and staying consistent."
Why Mornings Matter More Than You Think
Your body has just come off an overnight fast. Blood sugar is low, cortisol is naturally higher, and hydration is down. What you put in your body within the first hour or two can either help or hinder your performance for the rest of the day.
Your Morning Supplement Power Stack
Start your day strong with these additions:
- Creatine Monohydrate. Best known for strength and power output, creatine also supports brain function and cognitive performance, which is especially useful on mentally demanding days. A daily 3–5g dose is ideal for most.
- High-Quality Protein. After fasting overnight, your muscles are primed for repair and recovery. A protein-rich breakfast helps stabilise blood sugar and enhances satiety. Whey, pea, or rice protein powders are all good options as long as you avoid added sugars or fillers.
- L-Theanine + Caffeine. Found naturally in green tea or available in supplement form, this duo boosts focus without the jittery side effects of caffeine alone.
- Electrolytes. Mild dehydration is common in the morning. A small amount of natural electrolyte powder in your water, especially one with magnesium and potassium, can improve energy and alertness.
- B Vitamins. Essential for energy metabolism, nervous system function and reducing fatigue. Look for a B-complex with activated forms like methylfolate and B12 (methylcobalamin).
Our Team Recommends
- Combines three plant based proteins
- The ultimate gut health-friendly blend
- Supports peak performance, lean muscle growth and optimum recovery
- Increases strength & power
- Supports muscle growth
- Enhances exercise performance
- Accelerates recovery
- New Zealand grass-fed whey protein isolate
- Less than 1% carbs & sugar
- Natural flavours
- Without unnecessary fillers
- A complete formula with aminos, electrolytes and carbohydrates
- Scientific formula 2:1 sodium-potassium ratio
- Supports endurance and performance
- Improves hydration and recovery
Morning Light: Nature’s Wake-Up Call
Early sunlight exposure can elevate your entire day. Getting outside soon after you wake up helps reset your body’s internal clock, boosting both mood and motivation.
Morning light offers several benefits:
- Sets Your Circadian Rhythm
Exposure to sunlight in the early hours helps regulate your body’s natural sleep-wake cycle. This means better sleep at night and sharper focus during the day.
- Melatonin Control
Natural light signals your brain to wind down melatonin production, helping you feel more awake and energised.
- Boosts Serotonin for a Better Mood
Morning sunlight triggers the release of serotonin, a neurotransmitter that supports mood, calm and mental clarity.
- Supports Vitamin D Production
Sunlight allows your body to naturally produce vitamin D, which is essential for bone health, immune defence, and overall vitality.
💡 Tip: For best results, aim to get outside within 30–60 minutes of waking, without sunglasses. Never stare at the sun directly!
What to Eat for a Motivated Morning
Food is fuel, and certain breakfast choices can help prime both your body and brain:
- Eggs on wholegrain toast – A perfect blend of protein, healthy fats, and complex carbs.
- Smoothie with protein, berries, oats and greens – Great for busy mornings or post-training recovery.
- Oats with nuts, seeds, and a scoop of protein powder – Warm and satisfying, ideal in cooler weather.
- Greek yoghurt with cinnamon and chia seeds – Protein-rich with added gut support.
💡 Tip: Add a pinch of sea salt and a splash of lemon to warm water first thing to kickstart digestion and hydration.
The habits you build each morning shape your mood, metabolism, and motivation for the rest of the day. And over time, they impact everything from immune resilience to training consistency and emotional wellbeing.
Start simple, then build on it. That morning slump doesn’t stand a chance.
References:
Rae, C., et al. (2003). Oral creatine monohydrate supplementation improves brain performance: a double–blind, placebo–controlled, cross–over trial. Proceedings of the Royal Society B: Biological Sciences, 270(1529), 2147–2150.
Leidy, H.J., et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition, 101(6), 1320S–1329S.
Haskell, C.F., et al. (2008). The effects of L-theanine, caffeine and their combination on cognition and mood. Biological Psychology, 77(2), 113–122.
Kennedy, D.O. (2016). B vitamins and the brain: Mechanisms, dose and efficacy—a review. Nutrients, 8(2), 68.
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