What to Eat Before a Workout: How to Get Optimal Fuel Before Exercise
Have you ever gotten ready to exercise, shown up to do it, and then had no energy or stamina to do the work? We all probably have. It might be that you simply needed better pre-workout food to fuel you.
Before jumping into a workout, fueling your body with the right nutrients can help you to optimize performance and energy levels. Eating certain foods, or not eating at all, can cause discomfort and decrease your ability to give it your all.
Here’s What To Eat Before You Exercise
Focus on These 4 Basic Food Groups
Carbohydrates
Carbs are your best source of energy for a workout. Research has shown that consuming carbohydrates before your workout can help improve performance and endurance, specifically for longer workout sessions.
However, all carbs aren’t created equal. Complex carbs can help your energy output to extend longer. You’ll want to choose more complex carbs like whole grains when you have more time to digest before a workout and simpler carb options like fresh fruit for more immediate energy. Avoid sugary and processed carbs before a workout altogether.
Good sources of carbohydrates: whole grains, fruits including bananas, apples, and berries, and vegetables like sweet potatoes or squash.
Protein
Protein supports muscle repair and growth by delivering amino acids and providing an additional source of energy for your body to use instead of breaking down muscle. Pairing protein with a carbohydrate can help sustain energy.
Good sources of protein: chicken, fish, eggs, tofu, Greek yogurt, and protein powders.
Healthy Fats
A small amount of healthy fats can help provide extended energy and curb hunger. Healthy fats are best when you have a longer time to digest before your workout.
Good sources of healthy fats: avocado, nuts, seeds, and nut butters.
Hydration
Going into a workout hydrated is important for helping you perform your best, affecting everything from endurance and strength to energy levels and body temperature regulation.
Good sources of hydration: water, coconut water, or sports drinks with electrolytes.
Avoid Foods High in Fat or Fiber
Both fat and fiber are harder and slower to digest. Too much of them too close to your workout can cause you to feel heavy or cause gas and cramping while you exercise.
While fiber is important for a healthy diet, foods containing too much fiber aren’t the good options prior to exercise. Avoid things like beans, cruciferous vegetables, and high-fiber grains. Save your fiber for after your workout.
Timing of Eating Before Exercising
How far in advance of a workout should you eat? The answer depends on preference and your schedule. Basically, you should aim to eat something 30-90 minutes before you exercise for the best results.
What you should eat will depend on how long you have until your workout and how long your body has to digest.
Here are specific examples of what you could eat when.
30 minutes before a workout: a carbohydrate plus an optional small amount of protein.
- Fresh fruit like a banana, apples, or berries
- Rice cakes with 1 tbsp of nut butter
- Fruit smoothie with some Greek yogurt or nut milk mixed in
These options are perfect for somebody who wakes up ready to work out and doesn’t want to have a big breakfast. Or, if you want to exercise right after work and the last meal you had was lunch. In this case, you just need an energy boost so that you can do your workout before you head home for dinner.
60-90+ minutes before a workout: carbohydrates, protein, paired with optional healthy fats.
- Greek yogurt parfait with fresh fruit and granola
- A protein shake and fresh fruit or smoothie with protein powder mixed in
- Egg and vegetable omelet
- Grilled chicken and sweet potato
- Turkey and avocado wrap
- Hummus, whole grain pita and veggies
- Quinoa salad with chicken and veggies
- Cottage cheese with fruit and almonds
- Protein bar
If you have more time between your meal and your exercise, you’ll have more options to get creative with your pre-workout meal. Everybody is different, and you might find that certain foods sit better for you pre-workout. The goal is to be energized and not uncomfortable.
Watch your portion size. Eating too much will leave you feeling slow and sluggish, but eating not enough won’t give you the energy that you need. Smaller meals and snacks are better 1-2 hours before a workout, while larger meals should be eaten 2-4 hours before you exercise.
Is Eating Before a Workout Essential?
What if you work out first thing in the morning? Or just before a mealtime? Can you exercise on an empty stomach?
The answer is yes, you can exercise while fasting.
If you choose to exercise while fasting, it’s ideal if your exercise is low intensity and less than 45 minutes. Understand that fasting is a stressor on the body, and fasting while working out increases the stress on the body which can lead to not the results that you want.
If you do choose to work out without eating beforehand, your post-workout meal becomes more important. You’ll want to make sure you eat soon after exercising to fuel your body and speed recovery. Protein will be even more essential to help repair your muscles.
Be Mindful of What You Eat Throughout the Day
What you eat during the rest of the day is important too. If you have healthy eating habits throughout the day and give your body what it needs along with choosing smart pre-workout foods, you’ll have more energy and power during your workouts.
The Takeaway
To get the optimal fuel for your workout, focus on carbohydrates first, then protein, and some healthy fats. Remember to hydrate throughout the day.
Experiment with different foods and times leading up to your workout. It may take some trial and error to find what works best for you and your body.
Eating a healthful and supportive meal or snack prior to exercise can significantly improve your power and endurance and support muscle recovery and repair.
At BrainMD, we’re dedicated to providing the highest purity nutrients to improve your physical health and overall well-being. For more information about our full list of brain healthy supplements, please visit us at BrainMD.
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