What should I eat before a workout?

Fueling your body before a workout is essential for performance, being able to push your body in a healthy way, endurance, and recovery. But what you should eat depends on how far in advance you’re eating.

Here's a guide to help you choose the right pre-workout foods based on timing.

1. What Should I Eat 3 Hours Before a Workout?

If you’re eating three hours before exercise, focus on a balanced meal that includes complex carbohydrates, lean protein, and healthy fats. This combination provides a sustained release of energy and keeps you feeling satisfied, allowing you to work out with energy but without feeling full and heavy.

Ideal Foods:

• Whole grains: Try a bowl of oatmeal with fruit, a quinoa salad with veggies, or a slice of whole-grain toast with avocado and eggs.
• Lean proteins: Chicken breast, tofu, eggs, or Greek yogurt add protein without weighing you down.
• Healthy fats: Avocado, nuts, or seeds offer a slower release of energy, which keeps you fueled longer.

Try this recipe: Grilled chicken salad with leafy greens, quinoa, a few sliced almonds, and a drizzle of olive oil.

3 hours before a workout is plenty of time for your meal to settle. Just don't over do it and try to keep it clean, like normal right..?

2. What Should I Eat 1 Hour Before a Workout?

When you’re an hour away from the gym, choose something lighter but with enough carbohydrates to provide quick energy. Focus on easy-to-digest foods to avoid feeling sluggish or weighed down.

Ideal Foods:

• Easily digestible carbs: Opt for bananas, berries, rice cakes, or a small smoothie. Carbohydrates are the quickest fuel source, so this helps prevent low energy during your workout.
• Low-fat protein: A small serving of Greek yogurt or a scoop of protein powder can give you an added boost without slowing digestion.

Try this snack: Banana with a spoonful of almond butter or a small smoothie made with Greek yogurt, berries, and a bit of honey.

An hour out you want to keep it pretty light. Simple carbs like fruit and veggies will settle quickly and give you energy.

3. What Should I Eat 30 Minutes Before a Workout?

If you’re down to the final 30 minutes, keep it very simple with easy-to-digest carbohydrates that provide a quick energy boost. Avoid too much fiber, fat, or protein, as these can cause bloating or discomfort during exercise.

Ideal Foods

• Simple carbs: Choose foods that break down quickly, like a small handful of raisins, half a banana, or an apple.
• Minimal additives: Avoid sugary or heavy snacks that may spike your blood sugar and then cause a quick crash.

Try this snack: A small apple or a handful of grapes.

If you haven't eaten for several hours and you're about to hit the gym, it's important to get some quick fuel to help you perform but also to avoid a big binge after your workout. I've been there too many times.

What about Pre-Workout

Pre-workout is unnecessary for most people who just want to be as fit as possible. IMO, pre-workout can actually hinder your progress by creating an unhealthy reliance and reduce healthy habits like getting proper sleep, managing stress, eating well, etc.

Pre can have a place but it has everything to do with context and performance goals and should be reserved for experienced athletes who have their diet and program dialed in.

How Much to Eat

Portion size matters too! The closer you are to your workout, the smaller your portion should be to prevent any stomach discomfort. A balanced meal three hours out may be larger, but as you approach workout time, choose smaller, lighter snacks.

Knowing what to eat before a workout can help you perform your best, whether you’re working out in the morning, midday, or evening. A balanced meal a few hours before will give you sustained energy, a smaller snack an hour out will keep you fueled, and a quick carb boost right before exercise will ensure you’re ready to go.

Choose the timing that fits your schedule and remember—fueling up properly can make a big difference in how you feel and perform during and after your workout!