If you're working out pretty quick you need to eat whatever is going to digest the fastest and hit your system the quickest. So this pretty much rules most whole foods out b/c it's going to take too long for them to digest and hit your system rather than relying exclusively on muscle and liver glycogen (being that you only have 60kcals of glucose in your body at a given point I believe. Barr can correct me if I'm wrong here).
So here are the options I would consider
1) NO whole foods.
2) High GI carbs
3) Liquid nutrition
So what options does this leave you with?
The perfect thing would be to have a bit of Surge right before your workout even and then some duing and after it.
But if that's not an option I would use some form of high GI sugar (not fructose since that has to be processed in the liver first and thus takes awhile) such as dextrose. Maltodextrin would be ok.
So Gatorade is a good option, or even drink green tea laced with a lot of sugar.
I would not worry about the insulin response from all this sugar for these two reasons
1) It's the morning and your muscle cells are more insulin sensitive right now
2) Excercise lowers insulin levels/response to food, and slows the rate of digestion by decreasing blood flow to the GI area.
So basically try to drink some form of sugar as soon as you get up and stick with something like Surge while you're working out.
As far as oats and lower GI carbs are concerned I would actually eat them slightly after your workout to keep themin your system for the rest of the day (maybe an hour or so PWO)
I hope this helps.