Eating before early morning workout?

Ya sorry about that it went a little long..lol Generally I eat before I train but I shot for at least an hour before 1.5 if I can. I cant imagine your going to get up at 4 just so you can eat. But if you do eat look to the "anytime meal plate". I almost always eat spinach and egg omelet cooked in coconut oil to start the day. Its got Protein, fat, and green stuff too. Some times when I'm on the run I will just grab a few hard boiled eggs and a greens + super shake (veggies in a liquid form)

The important thing here is if fat loss is the goal, priming yourself on protein and fat is the way to go, no fruits, no sugars, no oatmeal! Save that tell right after you train (refer to the post work out plate)

Another option is just come in fasted, (maybe some BCAA's before the wod).. Then a nice breakfast after you train with protein and starches being the goal. Leave the fats out of your post workout meal.. Example might be some fruit, 6 egg whites, maybe some oatmeal... (egg whites here because we are looking to keep the fat content down for just this one meal)

Hope that helps

BCAA are branch chained amino acids, the are essential amino acids that are metabolized in the muscles. It has been shown that taking bcaa's before a workout can help to keep the body from scavenging muscle. They are avail at any supplement store... Avoid ones with added sugar and bullshit...

Google searches urn up stuff like this
www.bodybuilding.com/fun/bcaas-the-many-benefits-of-amino-acids.html

About a recovery shake, I almost always drink one immediately after my workout and eat an hour and a half later (post workout meal). If your work schedule would not allow for that I would Just look to get my breakfast in ASAP after the workout and head to work..