I hear on many a cycle or during my time in the gym of how people have filled up on the carbs before their session- great example is a huge bowl of porridge/ cereal or a bagel and jam.
When fuelling before training you have got to remember what you are fuelling for- and unless you are about to compete in a major long-distance event you are much wiser if you focus on your protein intake during breakfast.
As many a diabetic person will know- insulin works best post-exercise and the 1-2hour window after you workout is the time that you want to be consuming the majority of your carbs for the day- not before!!
Protein at breakfast is particularly important as your body has been fasted for a period of up to 12hours overnight. Protein is not stored efficiently in your body and therefor requires topping up regularly and is crucial first thing.
I have completed many a 5-6hour cycle or 90minute run on a breakfast consisting of eggs and bacon not cereal and toast, which will cause your blood sugar levels to spike and then give you an energy slump most probably as you just about to start your workout- not to mention that 11 o'clock hunger pangs!
Some great practical breakfast ideas that I love are:
Omelettes and Frittatas
Smaller amount of Porridge with protein powder and nuts
Fruit smoothies with whole milk
Gluten free pancakes with cottage cheese
Give it a go!!
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