Fuel Your Fitness
What to Eat Before You Workout
Eating the right foods before exercising can significantly impact your energy levels, performance, and recovery. Imagine a workout where you feel full of energy or one where you quickly hit a wall, and everything seems too difficult to move. The timing of your pre-workout meal can be the difference.
Consider this a rough guide on what to eat before your workout, broken down into time segments (3-4 hours, 2-3 hours, 1-2 hours, and 1 hour or less) to help you fuel your body efficiently and effectively. Remember, people with food allergies or medical conditions must talk to their doctor or a certified nutritionist before making any drastic changes.
IMPORTANT: You shouldn't be eating ALL of these meals before a workout. These guidelines assume you can only eat ONCE before your workout, and based on the time you have, these are typically reasonable options.
3-4 Hours Before Your Workout
Consuming a meal that contains carbohydrates, protein, and some fat within this timeframe provides your body with sufficient energy and nutrients to fuel your workout. A well-rounded meal will help maintain blood sugar levels, providing sustained energy throughout your workout.
Complex carbohydrates: Brown rice, quinoa, whole wheat pasta, sweet potatoes, whole-grain bread, whole-grain tortillas, barley, bulgur or oatmeal
Lean protein: Chicken, eggs, lean beef, turkey, fish, tempeh or tofu
Small Servings of Healthy fats: Avocado, olive oil, nuts, almond butter or seeds
Meal Ideas: A quinoa salad with grilled chicken, mixed vegetables, and a drizzle of olive oil, or enjoy a whole-grain sandwich with turkey, avocado, and plenty of veggies. Make a veggie-stuffed egg-white omelet with cheese and whole wheat toast if you like eggs.
There are HUNDREDS of healthier recipes on the WeBeFit website, Click Here.
2-3 Hours Before Your Workout
In this time frame, focus on a smaller meal or snack rich in carbohydrates and protein, with moderate amounts of healthy fats. The higher protein and higher carb combination help increase performance and lessen muscle damage. They also provide a quick source of energy and aid in muscle recovery without causing digestive discomfort during your workout.
Carbohydrates: Whole grain bread, crackers, a banana or other fruit
Protein: Greek yogurt, cottage cheese, or a protein shake
Healthy fats: A small handful of nuts or seeds
Meal Ideas: You could have a Greek yogurt parfait with berries and granola, a protein smoothie with fruit and spinach, or whole-grain toast with almond butter and banana slices.
Also good would be a hummus and veggie pita sandwich, cottage cheese and fruit bowl, or oatmeal with chia seeds, Greek yogurt and fresh fruit topping.
1-2 Hours Before Your Workout
In this timeframe, you should consume a light snack rich in easily digestible carbohydrates. This will help raise blood sugar levels and provide a quick energy boost without causing gastrointestinal discomfort.
Carbohydrates: Fruit (e.g., apple, banana, orange, or grapes) or a small bowl of cereal
Protein: A protein bar, a small protein shake or a small serving of low-fat cheese
Meal Ideas: Fruit and yogurt bowl, oatmeal with fruit, avocado toast with egg whites, protein shake and rice cakes, whole-grain crackers and hummus or a small whole-grain sandwich.
1 Hour or Less Before Your Workout
If you are pressed for time or prefer to eat a partial meal, consuming a small snack or beverage high in easily digestible carbohydrates will give you an energy boost without weighing you down.
Carbohydrates: Dried fruit, rice cakes, whole wheat bread or pretzels
Protein: Protein bars higher in carbs and low in fat.
Meal Ideas: Banana and peanut butter, apple and string cheese, rice cake with turkey slices, a fruit smoothie or protein shake, a small bowl of cereal, a slice of toast with jam or a small bowl of oatmeal with fresh fruit on the top.
The optimal pre-workout nutrition depends on how much time you have before your exercise session. You should strategically plan your meals and snacks and adjust them based on your individual needs and preferences. These suggestions may not work for you, so keep a log of what you eat to figure out what's fueling your best days.
Curious why you're dizzy after a workout? Read this article: Fuel Your Fitness: What to Eat Before You Workout
Reference Links:
International society of sports nutrition position stand: nutrient timing
Chad M. Kerksick, Shawn Arent, Brad J. Schoenfeld, Jeffrey R. Stout, Bill Campbell, Colin D. Wilborn,Lem Taylor, Doug Kalman, Abbie E. Smith-Ryan, Richard B. Kreider, Darryn Willoughby, Paul J. Arciero, Trisha A. VanDusseldorp, Michael J. Ormsbee, Robert Wildman, Mike Greenwood, Tim N. Ziegenfuss, Alan A. Aragon & Jose Antonio
Journal of the International Society of Sports Nutrition, Published online: 01 Apr 2022 https://doi.org/10.1186/s12970-017-0189-4
International Society of Sports Nutrition Position Stand: protein and exercise
Ralf Jäger, Chad M Kerksick, Bill I Campbell, Paul J Cribb, Shawn D Wells, Tim M Skwiat 5, Martin Purpura, Tim N Ziegenfuss, Arny A Ferrando, Shawn M Arent, Abbie E Smith-Ryan, Jeffrey R Stout, Paul J Arciero, Michael J Ormsbee, Lem W Taylor, Colin D Wilborn, Doug S Kalman, Richard B Kreider, Darryn S Willoughby, Jay R Hoffman, Jamie L Krzykowski, Jose Antonio
Journal of the International Society of Sports Nutrition, Published 2017 Jun 20;14:20. doi: 10.1186/s12970-017-0177-8. eCollection 2017.
Impact of Muscle Glycogen Availability on the Capacity for Repeated Exercise in Man
Abdullah F Alghannam 1, Dawid Jedrzejewski, Mark G Tweddle, Hannah Gribble, James Bilzon, Dylan Thompson, Kostas Tsintzas, James A Betts
Medicine and Science in Sports and Exercise, Published 2016 Jan;48(1):123-31. doi: 10.1249/MSS.0000000000000737.
Restoration of Muscle Glycogen and Functional Capacity: Role of Post-Exercise Carbohydrate and Protein Co-Ingestion
Abdullah F Alghannam, Javier T Gonzalez, James A Betts
Nutrients, Published 2018 Feb 23;10(2):253. doi: 10.3390/nu10020253.
The Impact of a High-Carbohydrate/Low Fat vs. Low-Carbohydrate Diet on Performance and Body Composition in Physically Active Adults: A Cross-Over Controlled Trial
Nadine B Wachsmuth, Felix Aberer, Sandra Haupt, Janis R Schierbauer, Rebecca T Zimmer, Max L Eckstein, Beate Zunner, Walter Schmidt, Tobias Niedrist, Harald Sourij, Othmar Moser
Nutrients, Published 2022 Jan 18;14(3):423. doi: 10.3390/nu14030423.
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CAUTION: Check with your doctor before
beginning any diet or exercise program.
4/3/2023
