What to Eat Before a Workout?

Proper pre-workout nutrition can make all the difference in how you perform, helping you train harder, push further, and make the most of your exercise time. Eating the right foods before your workout can reduce fatigue, improve endurance, and make your workout more enjoyable.

Why Is Pre-Workout Nutrition Important?

The primary sources of energy for your workout come from stored carbohydrates (glycogen) and fat. Glycogen, derived from the carbohydrates you eat, is stored in your muscles and liver, providing an energy reserve. The food or drink you consume just before exercise doesn’t directly replenish glycogen stores but does influence the type of fuel your body burns during exercise.

Consuming carbohydrates before a workout increases carbohydrate burning during exercise. This means you’ll have the energy to work out at higher intensities for longer periods. Proper pre-workout fuelling also helps keep hunger at bay and maintains stable blood sugar levels, delaying fatigue and boosting performance.

What Should You Eat Before Exercise?

The ideal pre-workout meal varies based on factors like your fitness goals, workout intensity and duration, and what you’ve eaten in the past 24 hours. Here are some general guidelines to help you plan:

1. Choose Carbohydrates as Your Main Fuel

Why: Carbohydrates are the preferred energy source for muscles during exercise.

Examples: Potatoes, oats, rice, pasta, wholegrain cereal, bagels or bread are excellent options.

2. Add a Small Amount of Protein

Why: Including some protein can support muscle recovery but should be in smaller amounts to avoid digestive discomfort.

Note: Protein and fat take longer to digest, so the closer your meal is to your workout, the less protein and fat you should consume.

3. Increase Carbs for Endurance Events

Why: For workouts longer than 90 minutes, it’s essential to increase carbohydrate intake in the 24–48 hours prior. This maximises glycogen stores and keeps energy levels high.

4. Watch Your Fiber Intake

Why: High-fibre foods, like whole grains and legumes, can cause digestive issues during exercise. If you’re prone to gut discomfort, avoid high-fibre foods within an hour of working out.

Suggestion: Opt for low-fibre, high-carbohydrate options like gel, cereal bar, bananas or sports drinks for easier digestion.

When Is the Best Time to Eat Before a Workout?

Timing is key, as the body needs time to digest different types of foods. Eating a large meal too close to exercise may lead to digestive issues, while leaving too long a gap can cause early fatigue as glycogen stores are used up.

Everyone’s body is different, so experimenting and practising with different foods and timing is key to finding what works best, especially if you’re preparing for an event.

Meal and Snack Ideas Based on Timing

If You Have 3–4 Hours Before Your Workout

A balanced meal with carbs, protein, and healthy fats is ideal. Options include:

• Chicken or Tuna Sandwich or Wrap
• Tofu/Prawn stir-fry with noodles
• Tomato Pasta 

If You Have 1–2 Hours Before Your Workout

Go for a carb-focused snack with a small amount of protein or fat. Options include:

• Scotch Pancakes with Honey or Jam
• A small bowl of cereal like rice krispies/cheerios with milk or yoghurt and some fruit 

If You Have Less Than an Hour Before Your Workout

Choose something easy to digest to avoid discomfort, such as:

• A banana
• A Crumpet
• Fruit Juice or Coconut Water 
• Gel
• Chews
• Slice of Toast
• Rice Krispie Bar

Summary

Fuelling before exercise is essential to delay fatigue and improve performance. A balanced pre-workout meal should prioritise carbohydrates, with smaller amounts of protein and fat depending on how close it is to your workout. If you’re prone to gut issues, avoid high-fibre foods right before exercise. Experiment with different foods and timing to find your ideal pre-workout fuel.

With the right pre-workout nutrition, you’ll be setting yourself up for peak performance every time! 

If you want more personalised advice, please feel free to reach out to book onto the Fuel:Bespoke Plan which will provide you with everyone you need to fuel optimally around training.