When maximizing your workout performance and recovery, pre-workout nutrition plays a crucial role. What you eat before exercise can provide the energy needed to power through a workout session. Whether you’re engaging in a light morning workout, an intense training session, or undergoing physical therapy, knowing how to fuel your body properly can make all the difference in recovery and progress. We’ll explain what to eat, when to eat, and how to balance nutrients to optimize your fitness results. Let’s dig in!
Eating the right foods before exercising ensures your body has the energy and strength it needs to perform at its best. However, the type of workout, its intensity, and your fitness goals will influence what and when you should eat.
Pre-Workout Nutrition: What Should You Eat Before a Workout?
If you have an early morning workout before 9 AM and it’s a light session aimed at weight loss, skipping food and hydrating with a glass of water may encourage your body to burn a higher percentage of body fat to fuel your workout. Research suggests that working out early in the day before eating breakfast may help burn more fat over the course of 24 hours when compared to exercising later in the day.
However, if your workout is moderate or high-intensity, fasting may leave you feeling fatigued and unable to push through your session. Endurance athletes, in particular, should avoid fasting before intense workouts, as a lack of fuel can reduce performance.
Timing Your Pre-Workout Meal
The closer you get to your workout, the simpler your meal should be.
- 2–3 hours before exercise: You’ll have time for your food to digest and be absorbed from your GI tract into your blood. Therefore, eat a complete meal containing protein, healthy fats, and fiber-rich complex carbohydrates. These take longer to break down and provide sustained energy.
- Within an hour of exercise: Choose quick-digesting foods like a piece of fruit, yogurt, or a small bowl of cereal. Eating too close to a workout and too much can cause GI discomfort, sluggishness, or a heavy feeling in your stomach. Avoid high-fat foods at this point!
- 15–30 minutes before exercise: If you’re pressed for time, go for easy-to-digest snacks like a banana, applesauce, or a smoothie. Liquid calories may be easier to tolerate, especially for those with sensitive stomachs.
Best Pre-Workout Meals and Snacks
Your food choices should depend on how soon you’re eating before exercise and the intensity of your workout.
What to Eat 3 Hours Before a Workout
- Grilled chicken with quinoa and roasted vegetables
- Whole-grain toast with almond butter and banana
- Brown rice with salmon and steamed broccoli
- Half a sweet potato with a piece of salmon and grilled vegetables
What to Eat 1–2 Hours Before a Workout
- Greek yogurt with granola and berries
- Oatmeal with sliced almonds and honey
- Cottage cheese with whole-grain crackers
- Egg omelet & whole-grain toast topped with fruit
What to Eat 30–45 Minutes Before a Workout
- A banana with peanut butter
- Low-fat chocolate milk
- A protein smoothie with whey or plant-based protein
- A piece of fruit, such as a banana, orange, or apple
- Nutrition bar with protein (Check out our recipe for our no-bake trail mix bar)
Understanding Macronutrients for Pre-Workout Fuel
Carbohydrates: Your Body’s Primary Energy Source
Carbs provide the quick energy your body needs to power through a workout. They fall into two categories:
- Simple carbs (fruit, white rice, honey) digest quickly and provide a rapid energy boost.
- Complex carbs (whole grains, quinoa, oats) take longer to break down, making them ideal for longer sessions.
Protein: Supporting Muscle Function and Repair
Protein before a workout helps reduce muscle breakdown and supports muscle repair. Plant-based proteins like lentils, tofu, and pea protein powder work just as well as animal-based sources. More information on this later!
Fats: Sustained Energy for Endurance
Fats take longer to break down, making them ideal for low-intensity, long-duration workouts like hiking or yoga. Avocados, nuts, and seeds are excellent pre-workout fat sources.
Fueling your body the right way before a workout sets you up for success, keeping your energy high and your recovery on track. And if you’re recovering from an injury or going through physical therapy, good nutrition plays an even greater role! Paired with physical therapy, the right fuel can get you back to feeling your best faster. Of course, what you eat after your workout is just as important! Find out more about post-workout nutrition to learn how to refuel, recover, and maximize your gains.
Written by Vanessa Delgado, B.S. in Human Nutrition and Foods
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