What to Eat Before a Workout

Are you looking to maximize your performance and build lasting stamina? Don’t panic because we got you!

Proper pre-workout nutrition isn't optional—it's the secret to optimal performance. What you eat, when you eat, and how you hydrate can directly impact your endurance, energy levels, and overall results. Think of it as fueling your body with the right ingredients to unlock your full fitness potential.

In this blog, we'll break down essential pre-workout nutrition tips, help you make smarter food choices, and show you how to optimize your energy levels to get the most out of every training session. Let’s power up and get moving! 

IMPORTANCE AND BENEFITS OF PRE-WORKOUT NUTRITION

The right choice of foods as pre-workout nutrition helps the body to achieve good training sessions, recovery after the performance, maximized muscle growth, minimized body damage, improved strength, better cognition, more fat loss, enhanced focus, and decline in the risk of injury. 

ROLE OF EACH MACRO-NUTRIENT

Each macronutrient has a specific role in human body mechanisms but before your workout, eating a combo of carbs and protein is recommended. This combo helps the body sustain energy levels and build more lean muscles.

EASY-TO-DIGEST CARBS

Carbohydrates are an important energy source for the body, particularly during physical activity. The muscles rely on glucose derived from carbohydrates to fuel movement and sustain performance.

To regulate and store glucose, the body converts it into glycogen, which is primarily stored in the liver and muscles. This stored glycogen acts as a readily available energy reserve, especially during moderate to high-intensity workouts.

During exercise, glycogen levels gradually deplete. If the workout extends beyond a certain duration, energy output and performance may decline. Research suggests that high-intensity workouts exceeding 60 minutes significantly deplete glycogen stores, impacting endurance and overall exertion levels.

The necessity of pre-workout carbohydrate intake varies depending on workout intensity and duration. Studies indicate that consuming carbohydrates before prolonged aerobic activities or resistance training sessions lasting over an hour can be beneficial. Factors such as exercise type, intensity, and an individual's overall diet also influence carbohydrate utilization.

Regardless of workout length, carbohydrates play a crucial role in replenishing glycogen stores and enhancing energy availability. By boosting glycogen levels and optimizing carbohydrate oxidation, pre-workout carb consumption can be particularly advantageous for sustaining long-duration exercise performance.

RICH AND COMPLETE PROTEINS

Consuming protein before exercise has been widely recognized for its potential to enhance athletic performance. Research suggests that pre-workout protein intake can stimulate muscle protein synthesis—the process where amino acids contribute to the development of muscle tissue and growth.

Consuming protein before a workout may provide several essential benefits, including:

• Promoting Muscle Growth: Increased protein synthesis supports the development of lean muscle mass.

• Enhancing Recovery: Protein intake before exercise can help reduce muscle damage and accelerate post-workout recovery.

• Boosting Strength and Performance: Regular pre-workout protein consumption has been linked to greater strength gains and improved physical performance.

• Supporting Lean Body Mass: Protein contributes to maintaining and increasing lean body mass, which is essential for overall fitness and endurance.

HEALTHY FATS

While glycogen serves as the primary fuel for short bursts of high-intensity exercise, fat becomes the dominant energy source during prolonged, moderate-to-low-intensity activities.

Research on fat intake and athletic performance has primarily focused on long-term dietary patterns rather than immediate pre-workout consumption. Some findings suggest that a diet high in fat and low in carbohydrates may support improved body composition and enhance maximal oxygen uptake, especially when combined with high-intensity interval training (HIIT).

A 2023 study examined how consuming a high-fat meal versus a high-carb meal 3.5 hours before an endurance workout impacted performance. The results indicated that individuals who consumed a high-fat meal retained better glycogen stores after 60 minutes of exercise compared to those who opted for a high-carb meal.

However, the relationship between pre-workout fat intake and exercise performance remains an area requiring further research. While fats play a crucial role in endurance-based activities, their direct impact on immediate workout performance is still being explored.

WHAT TO EAT BEFORE A WORKOUT?

Just like post-workout and intra-workout nutrition, pre-workout meals play a crucial role in maintaining energy levels and optimizing performance. The right combination of carbohydrates, proteins, and healthy fats can help fuel your muscles and enhance endurance.

Here are some great pre-workout food options:

Quick & Light Snacks (for workouts within an hour)

• A handful of nuts or trail mix

• A banana or apple

• A protein bar or granola bar

• Chocolate milk

• A smoothie made with fruits and yogurt

• Whole wheat toast with peanut butter and sliced banana

Moderate Meals (for workouts within 1-2 hours)

• A bowl of Greek yogurt with fruits, nuts, or granola

• Oatmeal topped with sliced bananas and almonds

• A bowl of whole-grain cereal with low-fat milk

• Scrambled eggs with brown bread

• Nut butter on whole wheat bread

Hearty Pre-Workout Meals (for workouts in 2-3 hours)

• Grilled chicken with brown rice and steamed veggies

• A sandwich with smoked chicken and fresh vegetables

• Seasoned chicken with a side of quinoa or rice

• Protein powder blended into your favorite beverage

TIME MATTERS!

Fueling your body before a workout is essential to ensure peak performance, sustained energy, and efficient recovery. The timing, composition, and portion size of your pre-exercise meal all play crucial roles in determining how well you train.

Your body’s ability to utilize food for energy depends on when you eat before exercising. Research suggests that consuming a balanced meal within 1 to 4 hours before your workout can enhance performance. However, the ideal timing varies based on personal factors like metabolism, workout intensity, and digestive comfort.

• 2 to 3 Hours Before Exercise: Go for a complete meal containing complex carbohydrates, lean proteins, and healthy fats. Foods like whole grains, lean meats, fish, and avocados provide sustained energy and muscle support.

• 1 to 1.5 Hours Before Exercise: A smaller, carb and protein-focused meal can provide quick yet lasting fuel. Consider options like Greek yogurt with fruit, oatmeal with nuts, or a smoothie with protein powder.

• 45 to 60 Minutes Before Exercise: Stick to easily digestible foods in smaller portions to avoid sluggishness or bloating. A banana with peanut butter, a protein shake, or a handful of nuts and dried fruit can be effective choices.

Pre-Workout Nutrition for Short vs. Long Workouts

If your workout lasts less than an hour, pre-exercise nutrition may not significantly impact your performance. However, for longer training sessions, a well-planned pre-workout meal can help maintain stamina and endurance.

Hydration Is Also Important 

Staying hydrated is just as important as proper nutrition when it comes to maximizing your workout performance. Water plays a vital role in maintaining body temperature, transporting nutrients, and supporting overall muscle function. Even mild dehydration can negatively impact endurance, strength, and focus during exercise.

Pre-Workout Hydration Strategies

Proper hydration starts well before your workout begins. Ensuring your body has enough fluids can help prevent fatigue, dizziness, and decreased performance.

• 4 Hours Before Exercise: Drink water slowly to allow your body to absorb it efficiently. The American College of Sports Medicine (ACSM) suggests monitoring urine color—if it’s dark or concentrated, increase your fluid intake.

• 2 Hours Before Exercise: If you haven’t urinated or noticed dark-colored urine, drink a bit more water to ensure proper hydration levels.

• Electrolytes Matter: Sodium plays a key role in fluid retention and balance. Consuming a beverage or snack with sodium, such as a sports drink, broth, or salted nuts, can help your body hold onto essential fluids and prevent dehydration.

Good hydration can enhance endurance, maintain muscle function, and improve overall exercise performance. On the other hand, dehydration can lead to early fatigue, muscle cramps, and reduced focus, ultimately hindering your workout.

Making hydration a priority, along with balanced pre-workout nutrition, ensures your body is well-prepared to perform at its best. Listen to your body’s signals and adjust your fluid intake accordingly for optimal results.

BOTTOM LINE

Fueling your body with the right nutrients before a workout is crucial to optimizing performance, sustaining energy, and supporting recovery. Carbohydrates provide quick energy, fats fuel longer sessions, and protein aids muscle repair.

Timing your pre-workout meal is just as important as what you eat—adjust your intake based on how close you are to exercising. Whether it’s a balanced meal a few hours before or a quick snack right before your session, finding what works best for your body is essential.

By prioritizing proper pre-workout nutrition, you set yourself up for stronger, more effective workouts and better overall progress!