Eating right before a workout is generally a good idea, especially if you are doing strength training, HIIT, or intense exercises. Pre-workout nutrition gives you the energy and strength to perform well during physical activity.

Of course, some may prefer exercising with an empty stomach or doing fasted cardio. So, deciding to eat or not to eat depends on your body.

However, if you think eating before exercise is a good habit, you need to know a few things, like the right timing and food type.

This article guides you to the best strategies and practices when fueling your body before exercising.

Table of Contents

How Long Before a Workout Should You Eat?

Timing is essential when eating right before your workout.

If you eat too close to your workout, food may still be in your stomach, potentially causing discomfort or reflux. Gastrointestinal problems, for instance, are common when running on a treadmill too soon after eating.

On the other hand, leaving too much time between mealtime and exercise could lead to fatigue and hunger.

Balance is the key, and that is exercising:

  • 2 to 3 hours after eating a complete meal, or
  • 30 to 60 minutes after eating a snack

Either option ensures your body has enough time to digest your food and turn it into energy to power your activity.

Benefits of Eating Before Working Out

  • It boosts performance, especially during intense workouts.
  • It prevents your body from breaking down protein found in muscle tissue.
  • It keeps you energised throughout your routine.

Risks of Working Out on an Empty Stomach

  • You may feel dizzy and fatigued, affecting your exercise performance.
  • You may not have enough fuel to support your fitness goals (e.g. grow muscles, build strength).
  • You may have higher risks of muscle injury and low blood sugar levels, affecting your focus and balance.

What Food Should You Eat Before Your Workout?

Eating the correct type of food before your workout is another vital consideration. Generally, you need foods with a good mix of macronutrients:

  • Carbohydrates are your essential energy source during exercise. This macronutrient is particularly crucial for long-duration workouts.
  • Protein plays a big role in muscle growth, performance, and recovery. Protein consumption also improves athletic performance.
  • Fats are also an energy source, particularly during moderate and long workout routines.

Now, if we combine timing and food type, your ideal pre-workout meal would be:

  • a balanced meal with carbs, protein, and some fat 2-3 hours before exercise or
  • an easy-to-digest snack 30 to 60 minutes before exercise

Examples of Good Pre-Workout Meals

3 to 4 Hours Before Workout 1 to 2 Hours Before Workout 1 Hour or Less Before Workout
Salmon, sweet potato, grilled vegetables Egg omelette, toast, fruit cup A piece of fruit (banana, orange, or apple)
Chicken sandwich in whole-grain bread, side saladOatmeal, almonds, banana Nutrition bar with protein and low sugar
Lean beef, brown rice, roasted vegetablesWhole-grain bread, almond butter, fruit preserve Greek yogurt, mixed berries, honey
Tuna, quinoa, mixed greens, vinaigrette Chicken and vegetable wrap, fresh fruitA handful of crackers
Tofu, vegetable stir-fry, brown rice Chicken, pasta, salad vegetables, vinaigrette Protein shake, banana, almond milk

Proper hydration is also equally important. Remember to drink 2 to 3 cups of water 15 minutes before your workout.

Foods to Avoid Before a Workout

  • High-fibre vegetables like broccoli, Brussels sprouts, or cauliflower as they are harder to digest and may cause discomfort during exercise.
  • High-fat foods like red meat take time and energy to process in the body, making you feel tired even before you start exercising.
  • Fast food items are usually high in fat and sugar, which may make you feel uncomfortably heavy during workouts.
  • Energy drinks contain high amounts of sugar and caffeine that can unnecessarily raise your blood pressure and heart rate.
  • Soda has lots of sugar and caffeine without any nutritional value.

Prioritise Pre-Workout Nutrition

Eating right before your workout is key to fitness success. It gives you the energy to power easy, intense, or extended exercise sessions. Pre-workout meals or snacks also protect you from unwanted injuries and health problems.

Remember to consider timing and food type when designing your pre-workout meal plan. Listen to your body and adjust your pre-workout food intake based on its response. It’s also good to consult a dietitian and get tailored advice.

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