Most days, I have a protein shake in the morning (skim milk + whey or soy protein powder) since my body has gotten used to working out in the morning and rejects solid food sometimes. If I wake up less than 2 hours before a workout/ride, the protein shake and some yogurt and tea are all I have before I drink tons of water during the activity.

If I have more than 2 hours between waking up and working out, I usually start with a protein shake and have a goetta and egg sandwich on an english muffin later in the morning. If I don't have time to cook goetta, it turns into an english muffin with peanut butter instead.