What you eat before a workout seriously affects how you feel and perform. The right fuel can boost your energy, sharpen your focus, and help you power through your session, whether you’re hitting the bench as a weightlifter or training like endurance athletes. Pre-workout nutrition isn’t just about avoiding hunger; it’s about showing up ready to move.
Good nutrition before exercise can also help you last longer, recover faster, and stay mentally in the zone. Whether you're chasing strength gains or just trying to make it through a sweaty spin class, a solid pre-workout snack or meal sets the tone.
WHAT TO EAT BEFORE A WORKOUT: QUICK PICKS AND WHY THEY WORK
Picking the right pre-workout food doesn’t have to be complicated. Here are some simple go-to options that work well for most types of workouts:
- Banana + peanut butter: A classic for a reason. The banana gives you fast-digesting carbs for quick energy, and the peanut butter adds some fat and protein to keep that energy going.
- Greek yogurt + berries: You get protein to support your muscles and carbs from the berries for energy. Plus, it's easy to digest and tastes good.
- Rice cakes with almond butter: Light, quick carbs from the rice cakes and healthy fats from the almond butter make this one a great snack about 30–60 minutes before training.
- Oatmeal with banana slices: This combo has both slow and fast-digesting carbs to keep your energy steady during longer workouts. Bonus: it's super filling.
- Protein shake + a piece of fruit: Ideal if you’re short on time. The shake gives you those all-important amino acids, and the fruit adds a quick carb hit.
If you're doing a long or high-intensity workout, aim to eat a balanced meal (carbs, protein, and some fat) 1.5 to 3 hours before. That gives your body time to digest and store up energy.
If you’re working out sooner– say, within an hour– a small snack will do. Something light with carbs and a bit of protein before your workout will help you feel fueled without feeling full.
MACRONUTRIENTS THAT POWER YOUR TRAINING
Let’s break down how the three main macros—carbs, protein, and fat—help power your workout. Getting the right mix based on your timing and training style can make a big difference in how you perform and recover.
CARBOHYDRATES: YOUR BODY’S PREFERRED ENERGY SOURCE
Carbs are your body’s favorite fuel, especially during intense workouts. If you’re eating close to workout time, go for fast-digesting carbs like fruit, toast, or granola: they’ll give you quick energy. For meals eaten a couple of hours before, slow-digesting carbs like oatmeal or whole grain bread are better for steady fuel.
Think of carbs as your workout battery. Without enough of them, you’ll burn out faster, and your body may even break down muscle for energy.
PROTEIN: SUPPORTING MUSCLE FUNCTION AND RECOVERY
Getting some protein before your workout helps protect your muscles and sets you up for smoother recovery. Foods with essential amino acids—like eggs, yogurt, or a good-quality protein shake—help keep your muscles functioning at their best. They're like the building blocks your body uses to repair and grow stronger.
Protein also helps stabilize blood sugar when paired with carbs, which can improve focus and energy levels during your session. Including protein in your pre-workout meal helps kickstart the recovery process and minimizes soreness afterward, a simple and smart move.
FATS (IN MODERATION): FOR LONGER SESSIONS
While fats aren’t the main energy source during high-intensity workouts, they can be useful for longer, lower-intensity sessions. Think: long hikes, steady-state cardio, or endurance training. Healthy fats like avocado, nut butters, and seeds provide slow-burning energy and keep you feeling full.
Just be mindful of timing– include fats at least 1–2 hours before training to allow proper digestion and avoid sluggishness mid-workout.
WHAT TO AVOID BEFORE A WORKOUT
Not everything is great fuel before exercise. Try to avoid high-fat or high-fiber foods– things like greasy meals, fried snacks, or raw veggies in large amounts– as they digest slowly and can lead to stomach cramps or bloating. Sugary treats (like candy or pastries) can spike your blood sugar fast, but that quick burst of energy usually crashes hard mid-workout. Also, skip big meals too close to your workout; your body will be too busy digesting to focus on performance.
TAILORING YOUR PRE-WORKOUT NUTRITION TO YOUR TRAINING TYPE
Not every workout needs the same fuel. What you eat should match your training style. Some workouts call for more carbs, others need a protein boost, and some need both with a focus on hydration. Here's how to adjust your approach based on what kind of workout you're doing:
STRENGTH TRAINING
For strength sessions like lifting or bodyweight resistance workouts, your body needs carbs for energy and protein to support your muscles. Carbs help fuel your training so you can push harder, and protein gets your muscles ready to recover and grow. Something like oatmeal with a scoop of protein powder, or a turkey sandwich on whole grain bread, can be a great choice. Try to get more protein if your session is longer or if muscle-building is your main goal. Eating about 1–2 hours beforehand gives your body time to digest and convert those nutrients into usable fuel.
ENDURANCE TRAINING
If you’re heading into a long run, ride, or cardio session, you’ll want sustained energy. Slow-digesting carbs, like oatmeal or whole grains, are ideal if you have them a couple of hours beforehand. For a shorter window, a banana or granola bar can give you quicker fuel. And don’t forget fluids. Hydration is just as important as food when it comes to lasting energy. You’ll feel more steady and be less likely to hit a wall mid-workout.
HIGH-INTENSITY INTERVAL TRAINING (HIIT)
HIIT workouts are fast, intense, and demand quick bursts of energy. You’ll want to focus on fast-digesting carbs like fruit, a rice cake, or a slice of white toast with jam– things that give your body a quick energy boost without sitting heavy in your stomach. Hydration is a must too, since HIIT can leave you sweating a lot in a short time. You probably won’t need much fat or fiber beforehand, since those can slow digestion. A small, easily digestible snack 30-45 minutes before your workout usually works best.
HYDRATION MATTERS TOO
Don’t overlook fluids; hydration can make or break your workout. Aim to drink 16-20 oz of water about 2-3 hours before you exercise, then sip another 8-10 oz about 20-30 minutes before you start. If you're training for over an hour or sweating heavily, it’s a good idea to include electrolytes like sodium and potassium to help your body retain fluids and avoid cramps. Signs you may be starting dehydrated include dark urine, fatigue, dizziness, and sluggishness– none of which are ideal when you’re trying to push your limits. Staying hydrated helps your muscles function properly and keeps your energy levels more stable throughout your session.
