I am also up early (4am) but it usually takes me 45 minutes to wake up. During that time I’ll drink some water and will eat a handful of cranberries (quick energy but also keep the stomach from grumbling) or a banana if I’m feeling hungry. I fuel on the bike using a simple homemade mix of maltodextrin, fructose, and electrolyte (Nuun or PH). I’ve only recently switched to this “home brew” but my previous mix also had caffeine, which I used when I was feeling really sluggish (you can get caffeinated Nuun tabs). I also have gels with caffeine nearby for when I’m really struggling.