What to Eat Before a Workout | Sam Shoe Fitness

Should you eat before a workout? Should it be a big meal? A small meal? Carbs? Fats?

Don’t stress over what you need to eat before you work out, it is not the end-all-be-all to your results.

However, there are a few reasons why it can matter and may be important to consider.

Why Is a Pre-Workout Meal Important?

A pre-workout meal will be your primary fuel source for your workout. Depending on what and when you eat, it can help support your blood glucose and glycogen availability.

While it is not always completely necessary, if you want to optimize your performance in your workout, it is important to fuel properly.

A pre-workout meal can help keep you from fatiguing as early in the workout and this is important because the longer you can perform at an optimal level, the better results you will have.

What Should You Eat Before Different Types of Workouts?

I do not subscribe to the theory that there are certain foods that you must eat before specific types of workouts. All types of foods can provide adequate fuel for any type of exercise.

That being said, I do have a few suggestions that can help to enhance your energy availability and performance based on the type of workout you choose.

If your workout is more endurance based, such as running multiple miles or going for a long swim, I suggest eating a meal that’s high in fats and carbs. The fats from the meal will help to provide you with a longer sustaining energy source. More fats will keep you from burning out earlier in your workout.

On the contrary, a meal dense in carbohydrates will provide more immediate energy in the form of readily available fuel. This is energy that will help with explosive movements like sprints or weight lifting, as opposed to long endurance training.

The goal is to fuel for the appropriate workout so that you are able to do it with as much energy as possible. While, the type of food you eat can be helpful, I would focus more on getting in an adequate amount of calories for your workout so that you have some form of energy to run on.

How Long Before a Workout Should You Eat?

How long you wait to work out after you eat is completely individual. However, there are a few things I would take into consideration when making your decision.

The first is how you feel. If you have just eaten a large pre-workout meal that is sitting heavily on your stomach. I would give it ample time to digest. The amount of time can vary, but I like to suggest at least 30-90 minutes after you ate. This will allow for the feeling of being full to subside, so that you don't feel nauseated while you exercise.

Again, however, this will vary from person to person. I have had clients who could strength train almost immediately after eating and feel no adverse reactions.

While people like this are able to train immediately after eating, I do tend to advise against it, especially when strength training. After you eat, your body will be sending blood to your gut to help you break down and digest your meal. It would be ideal for more of that blood to be going to the muscles that you’re exercising that day.

Therefore, while it’s not completely necessary, I like to suggest giving some time for your food to digest even if you feel physically fine to workout.

If you are eating a small snack such as a granola bar or a banana, I do not suggest needing to wait as long. Assuming you feel ready to exercise, I do not see any problems with starting immediately after having a small snack.

If you do not typically eat before your workout because you exercise in a fasted state, check out Should You Work Out Fasted? to figure out if fasted training is right or wrong for you.

Pre-Workout Meal and Snack Examples

As discussed earlier, the best pre-workout option will depend on how much time you have before exercising, the type of workout you're doing, and how well you tolerate food before training.

Here are some practical examples:

1–3 Hours Before a Workout

With more time to digest, you can generally have a more substantial meal containing carbohydrates, protein, and a moderate amount of fat.

Chicken, rice, and vegetables: Grilled chicken breast, white or brown rice, and roasted vegetables.

Turkey sandwich: Lean turkey on whole-grain bread with lettuce and tomato, plus a piece of fruit.

Oatmeal and eggs: Oatmeal topped with berries and a side of eggs.

Greek yogurt bowl: Greek yogurt with oats, berries, banana, and a small amount of nuts or seeds.

Salmon and potatoes: Salmon with roasted potatoes and a serving of vegetables.

30 mins–1 Hour Before a Workout

A smaller meal or substantial snack may be more comfortable as your workout gets closer. Focus on easily digestible carbohydrates and a moderate amount of protein.

Greek yogurt and banana

Oatmeal with banana

Turkey and whole-grain toast

Cottage cheese with fruit

Whole-grain toast with eggs

Protein smoothie with banana and berries

Less Than 30 Minutes Before a Workout

If you're eating this close to training, keep the portion relatively small and focus on foods that digest easily.

Banana

Rice Cake

Applesauce

A small piece of toast with honey

A small serving of fruit

A sports drink, particularly for longer or more demanding training sessions

Ultimately, there isn't one perfect pre-workout meal. The best choice is one that gives you energy, sits comfortably in your stomach, and fits the timing and demands of your workout.

Don't forget about hydration. Starting your workout well hydrated can support exercise performance, particularly during longer or more demanding sessions. For most everyday workouts, water is generally sufficient, while longer or especially sweaty sessions may require additional electrolytes and carbohydrates.

Should You Have Caffeine Before a Workout?

Caffeine types including coffee, energy drinks and pre-workout supplements are becoming increasingly popular in the fitness community, but are they right for you?

I have some clients that feel like they need the pre-workout caffeine to be their most effective during the exercise and I have some (including myself) that do not caffeinate at all.

While I certainly see the benefits if you do clearly have more energy and alertness during your workout to continue to take pre-workout caffeine, I do not think it’s necessary for everyone.

Try it out and if it feels effective, make it part of your routine. If you do choose to use caffeine, pay attention to your individual tolerance and avoid taking it so late in the day that it interferes with sleep.

Key Takeaways: What to Eat Before a Workout

Making sure to consume an adequate amount of protein and calories over the course of an entire day is the most important aspect of your nutrition.

That being said, your pre- and post-workout meals are likely the most important ones of the day.

Do not stress about them, but be mindful of them! They can really make a difference in your progress.

If you are looking for something data and results-driven when it comes to your nutrition plan, I am happy to help. Check out my Free 7-Day Fat Loss Kickstart Guide and take a look at my different coaching options or premade nutrition plans and get in touch!

Frequently Asked Questions

Should I eat before a workout?

You don't always need to eat before exercising. However, a meal or snack before training can provide energy and may help you feel and perform better, particularly during longer or more demanding workouts. Whether you should eat beforehand depends on your workout, your schedule, and how you feel when exercising.

What should I eat before a workout?

A good pre-workout meal or snack will generally include carbohydrates and may also include some protein. Good options include oatmeal with banana, Greek yogurt with fruit, a turkey sandwich, a protein smoothie, or chicken with rice if you have several hours before training.

How long before a workout should I eat?

The ideal timing varies from person to person. A larger meal may be most comfortable about 1–3 hours before exercise, while a smaller snack such as a banana or applesauce can often be eaten closer to your workout. Experiment with different timing to determine what feels best for you.

Should I eat carbs before a workout?

Carbohydrates can be particularly useful before higher-intensity or longer-duration exercise because they provide readily available energy for training. Foods such as fruit, oats, rice, potatoes, bread, and other carbohydrate-rich foods can all work well.

Should I eat protein before a workout?

Protein can be included in a pre-workout meal and can contribute to your overall daily protein intake. Options such as Greek yogurt, eggs, lean meat, cottage cheese, or a protein shake can work well depending on how much time you have before exercising.

Should I eat fat before a workout?

You don't need to avoid fat before exercise, but large amounts of fat immediately before training may be uncomfortable for some people because fat takes longer to digest. If you have several hours before your workout, a moderate amount of fat can fit comfortably into your meal.

Can I work out immediately after eating?

It depends on the size of the meal and your individual tolerance. Some people can exercise soon after eating without problems, while others may experience stomach discomfort. Larger meals generally benefit from more digestion time, whereas a small snack may be comfortable shortly before training.

What should I eat 30 minutes before a workout?

If you're eating close to your workout, choose a relatively small and easily digestible option. A banana, applesauce, rice cake, toast with honey, or a small serving of fruit can be appropriate choices.

Is coffee good before a workout?

Caffeine can improve alertness and may enhance exercise performance for some people. Coffee is one convenient source of caffeine, but caffeine isn't necessary for an effective workout. If you use it, consider your personal tolerance and avoid consuming it too late in the day if it interferes with your sleep.

Do I need a pre-workout meal to build muscle?

No. You don't need a specific pre-workout meal to build muscle. Your overall nutrition, adequate protein and calories, progressive resistance training, recovery, and consistency are more important. A pre-workout meal can simply help provide energy and make your training session more productive.

What should I drink before a workout?

Water is generally a good choice for staying hydrated before exercise. For longer or particularly demanding workouts, additional electrolytes or carbohydrates may sometimes be useful. Your hydration needs will depend on factors such as exercise duration, intensity, temperature, and how much you sweat.

Can I work out on an empty stomach?

Yes. Some people prefer exercising without eating beforehand and feel perfectly fine doing so. Others feel more energetic after having a meal or snack. Fasted training isn't inherently better or worse for everyone, so your preference, workout demands, and overall nutrition should guide your decision.

Sam Shoe is a NASM Certified Personal Trainer and Nutrition Coach who helps busy adults lose weight and build sustainable habits through realistic fitness and nutrition coaching.