I never did well eating before a morning workout.
For a long run, I would carry one bottle of Ultra Fuel(400 calories/16oz), one bottle of water and refill halfway through.
For a bike ride, bagel and banana before, Ultra Fuel/water as above for the duration of the ride.
Protein in the gut never sat well with me so it was after a workout to refuel properly.
"To give anything less than your best is to sacrifice the Gift."