What Should I Eat Before a Workout?
What Should I Eat Before a Workout?
By Barbara Lewin, RDN, LDN Sports and Functional Nutritionist
Have you ever started a workout feeling tired, sluggish, or like you simply didn’t have enough energy to perform your best? The problem may not be your training. It may be what, or when, you ate beforehand.
One of the most common mistakes I see is athletes and active adults either skipping their pre-workout meal altogether or eating foods that don’t provide enough readily available energy. Even people who eat a very healthy diet are often surprised to learn they aren’t fueling their workouts effectively.
A well-planned pre-workout meal helps maximize energy, improve endurance and strength, maintain focus, and support better recovery afterward.
The best pre-workout nutrition depends on several factors, including the type of exercise you’re doing, its intensity and duration, the time of day you train, and your individual digestive comfort.
Why Pre-Workout Nutrition Matters
During moderate to high-intensity exercise, your body relies heavily on stored carbohydrates, known as glycogen, for energy.
When glycogen stores begin to run low, you may notice:
- Early fatigue
- Reduced endurance
- Decreased power
- Poor concentration
- Slower recovery
Providing your body with carbohydrate before exercise helps maintain blood glucose levels and preserves glycogen, allowing you to train harder and longer.
What Should You Eat Before a Workout?
Three to Four Hours Before Exercise
If you have several hours before your workout, eat a balanced meal containing:
- Carbohydrates for energy
- Lean protein
- A moderate amount of healthy fat
- Fruits and vegetables
- Fluids
Examples include:
- Grilled chicken with rice and vegetables
- Salmon with sweet potato and broccoli
- Turkey sandwich with fruit
- Oatmeal topped with berries and Greek yogurt
Two to Three Hours Before Exercise
This meal should still emphasize carbohydrates while keeping fat and fiber moderate to reduce the chance of stomach discomfort.
Good choices include:
- Turkey on whole grain bread
- Rice with grilled chicken
- Baked potato with cottage cheese
- Greek yogurt with fruit and granola
Sixty to Ninety Minutes Before Exercise
As your workout gets closer, choose foods that are easier to digest.
Examples include:
- Bagel with jam
- Banana with a small amount of peanut butter
- Applesauce
- Graham crackers
- Toast with honey
- Low-fat yogurt
Thirty Minutes Before Exercise
If you need a quick source of energy, keep it simple.
Examples include:
- Banana
- Applesauce pouch
- Sports drink for longer or more intense sessions
- Small handful of pretzels
Don’t Forget Hydration
Even mild dehydration can negatively affect performance.
Begin your workout well hydrated by drinking fluids throughout the day instead of trying to “catch up” just before exercise.
For workouts lasting longer than an hour, exercising in the heat, or heavy sweaters, electrolytes and sodium may also be beneficial.
Related Article: The Best Electrolytes for Athletes
Common Pre-Workout Nutrition Mistakes
Here are some of the mistakes I see most often with clients:
- Skipping meals because you’re “too busy”
- Eating too much fat immediately before exercise
- Consuming too much fiber right before training
- Waiting too long between meals
- Trying new foods before a race or competition
- Not eating enough carbohydrates
- Drinking too little throughout the day
Small adjustments in timing and food choices can make a noticeable difference in your performance.
Should You Exercise on an Empty Stomach?
For easy walks or light recreational activity, exercising without eating may be perfectly acceptable for some people.
However, for higher intensity exercise, endurance training, strength training, tennis, cycling, running, swimming, or competitive sports, most athletes perform better when they begin exercise adequately fueled.
The goal isn’t simply to eat before your workout. It’s to eat the right foods in the right amounts at the right time.
Everyone Is Different
There is no single pre-workout meal that works for everyone.
Some athletes tolerate dairy well, while others don’t. Some prefer solid foods, while others do better with smoothies or liquid nutrition before training.
Your ideal fueling plan should consider:
- Your sport
- Training intensity
- Time of day
- Digestive comfort
- Performance goals
- Medical conditions
- Personal preferences
The best nutrition plan is one you can consistently follow and that helps you feel and perform your best.
If you’re often tired during workouts, struggling to recover, or unsure whether you’re fueling appropriately, your pre-workout nutrition may be one of the easiest areas to improve.
For additional guidance, you may also enjoy my articles on Healthy Eating vs. Performance Nutrition and 8 Foods Athletes Must Avoid, which explain how food choices can influence both performance and recovery.
Ready to Improve Your Performance?
Whether you’re preparing for your first 5K, training for a marathon, competing in tennis, cycling, triathlon, or simply looking to have more energy during your workouts, personalized nutrition can help you reach your goals.
If you want a more individualized approach, I help clients move beyond generic nutrition advice and build fueling strategies based on their training load, digestion, and performance goals. Small adjustments in timing and food choice can often make a noticeable difference in energy, recovery, and consistency in training. (Click here to get started)