Knowing what to eat before a workout can really impact how you feel and perform.
Knowing what to eat before a workout can really impact how you feel and perform. Choosing the right foods — complex carbs, protein, and healthy fats — can help you meet your weight loss and fitness goals and keep you from feeling sluggish or unprepared while exercising.
Wondering what to eat before a workout? We’ve got you covered. Here’s what you’ll learn about pre-workout nutrition ahead:
The best foods to eat before exercising (and why and how they help!)
How timing your meals can impact performance
Simple tips to fuel your body to support your health goals
Let’s get started.
Yes, eating at some point before a workout is important. Eating properly prior to breaking a sweat:
Facilitates muscle recovery. Strength training and intense cardio sessions create tiny tears in your muscles (this is totally normal, by the way). Eating the right nutrients helps your body repair those tears.
Refuels your glycogen stores. Glycogen is your body’s “gas tank” for energy. When you exercise, your body burns through its glycogen stores. If these levels are too low, you might feel sluggish or even hit a wall. So, to have a good workout, it’s essential to support your body by giving it enough energy.
Supports weight loss. Eating fiber-rich carbs and protein-rich foods that provide sustained energy can help you power through more intense workouts and may prevent overeating later. Also, incorporating foods that help build muscle alongside a resistance training routine can boost your metabolism and improve body composition.
Here’s what to consider when deciding what to eat before a workout.
To support energy levels and fitness goals, incorporate a mix of:
Complex carbs
Protein
Healthy fats
We’ll go more into detail about these below.
Carbs are your main fuel source, especially for intense cardio or endurance training. They help your body replace glycogen stores, which your muscles rely on for energy during exercise.
So, eating healthy carbs like whole grains, fruits, and vegetables before exercise gives your body what it needs to power through long and intense workout sessions. In turn, you might end up burning more calories.
Protein is crucial for muscle recovery and growth. It provides the essential amino acids needed to repair and strengthen the muscles you use during exercise.
Another way to put it: When you engage in resistance training, like lifting weights, tiny tears form in your muscle fibers. Protein helps with muscle protein synthesis — the process that repairs and rebuilds these fibers, allowing your muscles to grow stronger.
Some research also shows that eating protein before strength training can improve workout performance, helping you get the most out of your session.
Healthy fats from things like fish, nuts, and olive oil provide essential nutrients for overall well-being. They support vital functions like:
Balancing blood sugar (glucose)
Maintaining healthy cholesterol levels
Reducing inflammation
Researchers know healthy fats are good for you, but they’re still exploring how they specifically support fitness and weight loss.
One review found that people following a low-carb, high-fat diet while doing high-intensity exercise saw reductions in body fat, fitness improvements, and muscle maintenance.
These findings suggest that healthy fats may support workouts. But researchers still need to explore their impact on performance and health when consumed before exercise.
Timing does matter when it comes to pre-workout meals and snacks — but don’t stress about getting it perfect. Maintaining overall healthy eating habits should be prioritized over fine-tuning when you eat.
That said, here’s a simple guideline of how long to wait after eating to workout:
Try to wait about two to three hours before exercising after eating a full meal.
Aim to wait 30 minutes to an hour after eating a snack for optimal digestion.
Here are some specific pre-workout food ideas tailored to how much time you have before a workout.
Don’t worry if finding your sweet spot takes a bit of trial and error — it’s all part of the process.
This is a good window for a full, balanced meal that includes protein, healthy fats, and complex carbs. Try:
A grain bowl with a base of brown rice, quinoa, or farro
Protein-rich salads
Sweet potatoes and a lean protein, whether you opt for chicken breast or a plant-based option like tempeh or tofu
These foods are rich in fiber and protein to keep you satisfied and energized for longer. Giving yourself more time to digest them is also a good call — that way, you’ll be comfortable while exercising instead of bloated or too full.
Go for a lighter meal or hearty snack to top off your energy without feeling too full. Examples include:
Overnight oats or oatmeal with a scoop of nut butter
Greek yogurt or cottage cheese with fruit and granola
Egg bites or an egg omelet
If you’re looking for a fast, easy, and tasty option, one of our physician-recommended protein bars or shakes works here too.
Stick with something small and easy to digest for a quick energy boost. Consider things like:
Almond butter or peanut butter with an apple
Hummus and raw veggies
A protein bar without too many additives or sugar
You don’t want anything too voluminous or filling that might cause an upset stomach or use up all your energy for digestion.
Here are two simple steps to help you implement these pre-workout nutrition tips:
Make sure your pantry is stocked with staples that provide lasting energy, such as:
Whole grains, like farro, quinoa, brown rice, crackers, and granola
Dried or fresh fruits
Lean proteins for your mains
Supplements like whey or plant protein powder
Keeping a mix of things for both cooking and on-the-go snacking is key.
Plan ahead based on when you exercise:
For morning workouts. Keep pre-workout breakfasts light and quick with a banana, a piece of toast (whole-grain bread preferred) with jam, or a small smoothie or protein shake 30 to 60 minutes before. Batch your breakfasts out in advance if you usually feel rushed in the morning.
For afternoon and evening workouts. Aim for a balanced meal two to three hours before exercising. Include complex carbs like brown rice, whole-wheat pasta, or roasted sweet potatoes.
Meal prepping can make a huge difference when it comes to time management and following through.
Now that we’ve shared general tips and tricks, here are specific strategies to help you build strong pre-workout nutrition habits:
Establish a pre-workout meal routine
Take notes and make adjustments accordingly
Avoid things that upset your stomach
Consider adding supplements
Learn to read food labels
Practice portion control
Stay hydrated
Tap an expert for guidance
Keep scrolling for details and pointers on what to eat before a workout.
It can be tricky to adjust both your eating habits and your gym routine at the same time. Try setting a schedule for your meals and snacks before workouts to make it feel easier.
Having a plan can help you stay consistent. As you stick to it, both your healthy eating and workout routines will start to feel more intuitive.
Consider using a fitness-tracking tool or journal to figure out how certain foods impact your workouts. Over time, you might notice patterns in how they affect your energy and performance.
For instance, for low-intensity workouts like yoga or walking, you may only need a light snack. On the other hand, you might find yourself needing carb-rich meals before high-intensity interval training or endurance workouts like running.
Similarly, how you time your meals might vary depending on the intensity of the activity.
Everyone digests differently, so try eating at different times before workouts to see what works best for your energy and performance.
This is slightly connected to the above but important enough to warrant its own tip: Pay attention to how different foods and drinks make you feel before exercising. If something “healthy” doesn’t sit well, you don’t need to force it.
Everyone’s body reacts differently. So while a protein shake might be great for most, you might respond better to something like mild whole-grain crackers and string cheese.
One study suggests that caffeine may make exercise feel easier. This could be because caffeine makes you feel more alert, which can make it seem like you’re working less hard during your workout.
Another easy addition is protein powder. It’s a quick way to boost your protein intake without a lot of extra effort in the kitchen.
When you’re picking out snacks or packaged ingredients, knowing how to read nutrition labels is a game-changer. Understanding things like serving size, added sugars, and ingredients can help you make healthier choices, especially when you’re on the go.
Eating the right foods before exercise is one thing, but it’s also crucial to pay attention to how much you’re eating. Overeating can leave you feeling sluggish and possibly even lead to weight gain.
Focus on balancing your meals and snacks to match your activity level, and pay attention to serving size info to figure out what constitutes a portion of a given food. By practicing portion control, you’ll give your body the energy it needs without feeling uncomfortable or overly full.
Staying hydrated is critical for overall health, especially when you exercise regularly.
Be sure to drink plenty of water throughout the day — before, during, and after workouts — so you don’t get dehydrated.
If your workouts last more than an hour, consider adding electrolytes to your water.
Working with a registered dietitian, personal trainer, or someone specializing in sports nutrition can be incredibly helpful if you’re training for a specific event, recovering from an injury, or have specific fitness goals. They can tailor your pre-workout nutrition plan to suit your needs and optimize your performance.
If you notice that consistent, healthy eating habits and regular exercise aren’t leading to weight loss over time, talk to a healthcare provider. Depending on your health needs and goals, they may suggest trying weight loss medications.
Should you eat before or after a workout? Both! Fueling your body is not just about practicality — it’s about enhancing your workouts and supporting your overall wellness.
Keep these key points in mind to fuel your workouts effectively and achieve your weight loss and health goals:
Focus on macronutrients. Combine complex carbs, protein, and healthy fats to make sure you have enough to support exercise energy and muscle recovery.
Time your meals. Eat larger meals two to three hours before exercise and lighter snacks 30 minutes to an hour before.
Listen to your body. Adjust your food choices and timing based on how you feel during and after workouts, and always stay hydrated.
If you’re looking into pre-workout fuel as part of a weight loss journey, you can take our free online weight loss assessment to learn more about your treatment options alongside more physical activity and healthy eating habits.
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