When and What to Eat Before a Workout

Knowing what to eat is important

Fueling your body with the right nutrients prior to exercise will give you the energy and strength you need to perform better.

Each macronutrient plays an important role before a workout, but the ratio in which to consume them may depend on several factors, such as the duration, intensity, and type of exercise.

Carbs

Carbohydrates are one of your body’s primary sourcesTrusted Source of energy because your muscles use the glucose from carbs for fuel.

Your body uses glycogen to process and store glucose, mainly in the liver and muscles.

According to the International Society of Sports Nutrition (ISSN), glycogen is your muscles’ main source of energy during moderate to high intensity exercise.

Since glycogen stores are limited, however, they become depleted during exercise. If you have a longer workout, your output and intensity could diminish as you approach the end.

Research on glycogen stores in relation to workout timing is varied. The ISSN notes that high intensity exercise longer than 60 minutes may deplete your glycogen stores.

A 2020 review also found that pre-workout carb intake only plays a significant role in high intensity aerobic exercise or resistance training sessions that last longer than 60 minutes.

The ISSN notes that the degree to which carbs are used for longer exercises may depend on several factors, such as the intensity, type of training, and overall diet.

Regardless of how long your workout is, however, studies have consistently shown that carbs increase glycogen stores and utilization while boosting carb oxidation during exercise.

Consuming carbs before your workout may be important for boosting long-duration exercise performance.

Protein

Many studies have documented the potential of pre-workout protein consumption to improve athletic performance.

Eating protein prior to exercise has been shown to increase muscle protein synthesis. This is the process in which amino acids, the building blocks of protein, are formed into muscle proteins, or muscle mass.

According to the ISSN, other benefits of eating protein before exercise may include:

• increasing muscle mass
• improving muscle recovery
• increasing strength and lean body mass
• enhancing muscle performance

Fat

While glycogen is used for short and high intensity exercise, fat is the main fuel source for longer and moderate to low intensity exercise.

Some studies have investigated the effects of fat intake on athletic performance. However, most of these studies looked at high fat diets over a long period, rather than prior to exercise.

For example, a 2021 review found that following a low carb, high fat diet could help improve body composition and increase maximal oxygen uptake when paired with high intensity interval training (HIIT).

A 2023 study in 10 males examined the effects of eating a high fat meal or a high carb meal 3.5 hours before an endurance workout following 1 week of carb loading.

The participants who ate a high fat meal had better glycogen stores after 60 minutes than those who ate a high carb meal.

That said, more research is needed to understand the role of eating fats before working out.

The timing of your pre-workout meal is key

The timing of your meal is an important aspect of pre-exercise nutrition because it can ensure you have enough nutrients and energy to get the most out of your workout.

A 2020 review notes that many studies suggest eating around 1 hour before a workout. However, other studies have found positive effects of eating up to 4 hours before exercising.

An important factor to consider may be how you feelTrusted Source during your workout.

For instance, if you’re hungry during your workout, you likely won’t have the energy to train at your maximum. Similarly, if you’re feeling bloated or sluggish, you may also be unable to perform at your best.

Finding the right balance is key to performance. This means the types of food and the size of your meal may differ based on how long you eat before exercising.

To maximize the results of your training, consider eating a complete meal of carbs, protein, and fat within 2 to 3 hours of exercising, or a smaller meal focusing on carbs and protein 1 to 1.5 hours before exercise.

When it comes to carbs, focus on eating complex carbs and high fiber foods like potatoes, whole grains, and oatmeal, as these take longer to digestTrusted Source and provide more sustained energy.

Healthy fats like fish, nuts, and avocados may provide sustained energy because fats take longer to digest.

That said, the slow digestion of fat may contribute to feeling bloated or sluggish during your workout if you eat too much too close to your exercise.

If you eat 45 to 60 minutes before exercising, consider eating smaller portions and choosing foods that are quicker to digest, such as a protein shake, bananas, and oatmeal. This could help prevent feelings of fullness.

Remember, the timing of your meal may be more important for longer workouts because pre-exercise meals don’t significantly impact performance during workouts lasting less than 1 hour.

Some examples of pre-workout meals

Which foods and how much to eat depends on the type, duration, and intensity of your workout.

Here are some examples of balanced pre-workout meals:

If your workout starts within 2 to 3 hours or more

• sandwich using whole grain bread, sliced chicken, and a side salad
• half a sweet potato, with a piece of salmon and grilled vegetables
• lean ground beef, brown rice, and roasted vegetables

If your workout starts within 2 hours

• egg omelet and whole grain toast topped with avocado, and a cup of fruit on the side
• a cup of oatmeal with one scoop of protein powder, one banana, and some sliced almonds
• natural almond butter and fruit preserve sandwich on whole grain bread

If your workout starts within an hour or less

• Greek yogurt and fruit
• protein smoothie made with water, protein powder, banana, and mixed berries
• nutrition bar with protein
• a piece of fruit, such as a banana, orange, or apple

You don’t need to eat many pre-workout meals at different times and can just choose one of these.

For best results, experiment with different timings and nutrient compositions.

Supplements can also be useful before exercise

Supplement use is common in sports. These products may help enhance performance, improve strength, increase lean muscle mass, and reduce fatigue.

Some of the most common pre-workout supplements may include:

• creatine
• caffeine
• branched-chain amino acids (BCAAs)
• beta-alanine
• multi-ingredient pre-workout supplements

The particular dose will depend on the product, but it’s generally recommended to take pre-workout supplements about 30 to 45 minutes before exercise.

It’s also important to speak with a healthcare professional before taking supplements to avoid possible side effects. They could recommend the best dosage and product for you.

Hydration is also crucial

Your body needs water to function.

Good hydration may help sustain and even enhance performance, while dehydration can significantly decrease performance.

Consider consuming both water and sodium before exercise to improve fluid balance.

The American College of Sports Medicine (ACSM) Position Stand from 2007 recommends drinking beverages slowly at least 4 hours before exercise. If you don’t produce urine or your urine is dark or concentrated, you should drink slightly more about 2 hours before exercise.

Additionally, they recommend consuming a beverage or snack that contains sodium to help retain fluids.

The bottom line

It’s important to fuel your body with the right nutrients before a workout to maximize performance and recovery.

Carbs help maximize your body’s ability to use glycogen to fuel short and high intensity exercises, while fat helps fuel your body for longer exercise sessions.

Eating protein helps improve muscle protein synthesis, prevent muscle damage, and promote recovery.

Consider eating your pre-workout meal up to 3 hours before exercising, but remember to adjust your macronutrients and total food intake accordingly.

If you’re unsure about pre-workout nutrition, speak with a registered dietitian to get advice tailored to your individual needs.