Pre-Workout Nutrition: What to Eat Before Exercise

Pre Workout Nutrition can help to make it easier to workout, give you some beneficial fuel and let you focus better while training. If you’re a woman or man living in the United States who likes to work out at the gym, run, cycle, participate in group fitness classes or do home fitness, what you eat before exercising can affect the way you feel when you work out.

It is not necessary to have a costly sports-nutrition program. For the majority of recreational exercisers a light meal or snack consisting of carbohydrates, some protein and water will suffice. The best option also depends on the duration of the time you have before the workout session, what type of exercise you are performing, and your own tolerance.

Sports nutrition provides the foundation for fueling your workouts and supporting your overall training routine. For a broader overview of nutrition strategies, explore our complete sports nutrition guide.

What Is Pre Workout Nutrition?

Pre Workout Nutrition refers to the food and beverages consumed prior to physical activity to fuel the body, suppress appetite, and aid in physical training.

There’s no need to consume as much as you can. The challenge is to select the right foods for a beneficial fuel that won’t make you feel stuffy or full.

A meal or snack before a typical workout may consist of:

• For easily accessible energy: Carbohydrates.
• Protein to aid muscle repair and growth
• A moderate level of fat.

Fluids for hydration

The ideal combination varies according to the workout.

For instance, an individual performing a 30-minute beginner strength training session could require a lot less food than a person biking for 2 hours.

Nutrient timing has been studied and found to benefit performance and training adaptations when carbohydrates and protein are consumed around training and exercise, but overall nutrition is more important than focusing too heavily on the exact time of the day to eat.

Nutrition after exercise is also important when planning your overall training diet. Explore our post-workout nutrition guide to learn more about recovery-focused nutrition.

Different Pre-Workout Foods?

On its general principles, it is similar, as a rule.

Sufficient carbohydrate, protein, fluids and energy intake is beneficial for both men and women. The needs will vary from person to person based on individual body size, the type of exercises performed, training volume, training goals and personal tolerance rather than just on being a female or male.

Best Foods Before Exercise

A good pre-workout meal is generally something that is easy to eat, easily digestible and the right food for the time leading up to a workout.

Some active individuals consider supplements alongside a balanced diet. Our sports nutrition supplements guide covers important considerations.

Good breakfast and snack ideas for pre-workout meals.

You don’t have to choose “fitness foods.” Regular foods can work perfectly well.

Before Strength Training

Carbohydrates and protein could be a good combination for a Strength training session.

Examples include:

Oatmeal + Greek yogurt + berries

or

Rice + chicken + vegetables

or

Banana + protein smoothie

Before Cardio

When you’re looking for a longer or more difficult cardio, carbohydrates can be especially helpful since muscle glycogen is a key factor during exercise. Good options include:

• Banana
• Oatmeal
• Toast
• Rice
• Potatoes
• Fruit
• Cereal
• Pretzels

If you are going for a short, easy workout, you might not need a specific pre-workout meal.

Protein is another important component of many sports nutrition plans, particularly for people who regularly exercise. Explore our sports nutrition protein guide for more information.

Meal Timing

The ideal time to eat before exercising is not one size fits all.

In general, the size of your meals will be smaller as you approach your workout.

3–4 Hours Before Exercise

It’s a time when you should eat a balanced meal.

Examples:

• Grilled chicken, rice and vegetables.
• Turkey sandwich + fruit
• Salmon + potatoes + vegetables
• A bigger meal provides your body with more time to digest.

1–2 Hours Before Exercise

Eat a smaller portion of food or snack.

Examples:

• Greek yogurt + banana
• Oatmeal + fruit
• Toast + eggs
• Cereal + milk
• Smoothie

30–60 Minutes Before Exercise

Food should be light and easily digestible.

Examples:

• Banana
• Applesauce
• Toast
• Small smoothie
• Fruit

Low-fat yogurt

The more pronounced the personal tolerance will be the closer to exercise one eats.

For some, it can be easily digested before exercising, and for others, it will cause stomach upset.

Morning Workouts

When you exercise in the morning, having a big breakfast doesn’t necessarily follow.

If you feel hungry, try a small bite for a start:

Banana + yogurt

or

Small protein shake is served on toast with a few bites of chocolate.

Your approach may be different if you feel good to train following a fast. The key is to discover an routine that works for your performance and nutritional wants.

Planning your meals around your training schedule can make it easier to stay consistent with your nutrition. Explore our sports nutrition meal plan guide for practical ideas.

Carbohydrates vs Protein

Carbs and protein can both be used in pre workout nutrition but for different reasons.

Carbohydrates

Carbohydrates are an important source of fuel for moderate- and high-intensity exercise.

Common sources include:

• Oats
• Rice
• Potatoes
• Bananas
• Whole-grain bread
• Fruit
• Cereal
• Pasta

Carbohydrate is particularly important during prolonged or intense exercise sessions.Protein

Protein supplies the amino acids required for repairing and adapting muscles.

The following food is suitable for use as a pre-workout.

Greek yogurt

• Eggs
• Milk
• Chicken
• Turkey
• Cottage cheese
• Tofu

Protein powder

Studies in sport-nutrition have shown that it is better to spread protein out over the day instead of consuming it in one big hit. This is usually about 20-40g of good protein a meal or feeding, depending on the size of the body and individual requirements.

What About Fat?

While healthy fats are essential for a nutritious diet, it can be difficult for some to eat high-fat foods right before a workout, since they may take longer to digest.

Good sources of everyday include:

• Avocado
• Nuts
• Seeds
• Olive oil
• Nut butter

Fat isn’t something that has to be cut out before physical activity; just take into account portion sizes and stomach response.

Simple Comparison

Foods to Avoid

There are no foods that everyone should never eat before working out. There are some, however, that may actually aggravate the discomfort, particularly those taken immediately before training.

Very Large Meals

Eating a large meal right before physical activity can leave you feeling:

• Heavy
• Bloated
• Sluggish
• Uncomfortable

Increase your time if you need a bigger meal.

Very High-Fat Foods

Fatty fried foods, heavy creamy foods, or any large meal could be hard to digest before working out.

Very High-Fiber Foods

While fiber is a key component of a healthy diet, consuming a copious amount right before workout time may result in some digestive discomfort for some.

Examples include:

A bowl of just beans and rice.A big plate of beans.

• Very large salads
• Large amounts of bran
• Certain high-fiber cereals

Don’t assume that you can’t have fiber in your diet. Simply consider timing and portion size.

New Foods

Avoid introducing new foods in an unfamiliar way just before a big race, competition or challenging workout.

The ACSM guidelines are to work out nutrition strategies in advance of significant athletic events and to pick foods that are familiar to you.

Too Much Caffeine

For some adults, coffee and caffeinated pre-workout supplements might help, but there is no need for too much of anything.

Too much caffeine may cause:

• Jitters
• Increased heart rate
• Anxiety
• Stomach discomfort
• Sleep problems

Do take special caution in the use of caffeine for evening workouts.

Alcohol

Alcohol is not a suitable fuel before training, can affect hydration, coordination, and exercise performance.

Simple Pre-Workout Meal Ideas for Men and Women

Here’s a practical guide you can use based on the time available.

The examples don’t constitute rules. Use your hunger, body size, workout needs and objectives to adjust portions.

Avoiding common nutrition mistakes can also help you make better decisions around exercise and recovery. Read our sports nutrition mistakes guide to learn what to watch for.

For Weight Loss

There is no need to go on a diet prior to exercise to lose fat.

Rather, think of your entire daily calorie intake and pick a serving that’s right for you.

For Muscle Building

Protein plus carbs prior to workout might work well in a muscle building diet.

For General Fitness

For moderate-length, moderate-intensity workouts, a regular meal before the workout and water before working out may be sufficient.

Final Takeaway

You don’t need to get complicated with good pre workout nutrition. The fundamentals apply to most men and women: Eat sufficient overall, provide beneficial sources of carbohydrates and protein, drink plenty of water, and select foods that are well tolerated.

Don’t rush after consuming a big meal and opt for a light snack when you are within closer proximity to exercise. Most importantly, do not let the marketing of supplements or the timing rules make nutrition more complicated than it should be!

Finding one perfect meal before training the day will have a very limited long-term effect on your performance as your overall diet, training consistency, recovery and sleep will play a much bigger role.