How much carbs 1 hour before a workout? Your nutrition guide

November 6, 2025 •

5 min read

According to the National Academy of Sports Medicine, a 150-pound athlete needs roughly 68 grams of carbohydrates one hour before exercising to maximize performance. Understanding how much carbs 1 hour before a workout? is a crucial part of your nutrition strategy for providing your muscles with the fuel they need.

Quick Summary

This guide explains the ideal amount and type of carbohydrates to consume approximately one hour before exercise, detailing how intake should be adjusted based on workout intensity to optimize energy levels and improve athletic performance.

Key Points

Target 1g per kg: A good starting point is to consume about 1 gram of carbohydrate per kilogram of body weight (approx. 0.5 g/lb) one hour before your workout.
Choose high-glycemic carbs: Opt for simple, fast-digesting carbohydrates like bananas, instant oats, or sports drinks for quick energy absorption.
Pair with minimal protein: A small amount of lean protein (5-10 grams) can be beneficial when consumed with your carbs, but avoid excess fat and fiber.
Adjust for intensity: For high-intensity or longer workouts, a larger carb intake might be necessary, while shorter, lighter sessions require less immediate fuel.
Hydrate adequately: Proper hydration is essential and should be a priority alongside your carbohydrate intake to support overall performance.
Listen to your body: Experiment with different food types and quantities to determine what works best for your individual digestion and performance needs.

The Importance of Pre-Workout Carbohydrates

Carbohydrates are the body's primary and most efficient source of energy, especially during high-intensity and prolonged exercise. When you consume carbohydrates, your body breaks them down into glucose, which is then stored in your muscles and liver as glycogen. During physical activity, your body taps into these glycogen stores to power your muscles, delaying fatigue and maintaining performance. For moderate to high-intensity training, having readily available glucose from a pre-workout snack or meal is essential for pushing through your session without 'hitting a wall'.

How Much Carbs to Eat 1 Hour Before a Workout?

For a workout beginning in about an hour, the general recommendation for most exercisers is to consume a moderately sized, carbohydrate-dominant snack. The specific amount can vary depending on your body weight and the intensity of your planned workout.

The 1 gram per kilogram guideline

One commonly cited recommendation suggests consuming approximately 1 gram of carbohydrate per kilogram ($1 \text{ g/kg}$) of body weight one hour before exercising. For a 150-pound individual (or about 68 kg), this would translate to roughly 68 grams of carbohydrates.

Adjusting for workout intensity

Your carbohydrate needs are not static; they fluctuate based on the intensity and duration of your exercise.

High-intensity exercise (lasting 60-90 minutes or more): If you're planning a hard, intense session, such as HIIT, a long run, or heavy resistance training, consuming a snack with 30–60 grams of easily digestible carbohydrates is beneficial. This helps ensure your glycogen stores and blood glucose levels are topped off for maximal performance.
Moderate-intensity exercise (lasting less than 60 minutes): For shorter, less strenuous workouts like yoga or a light jog, the need for immediate pre-workout carbs is less critical. However, a small, easily digestible snack is still recommended if you feel hungry or haven't eaten in a few hours, as it can help avoid a drop in energy.

The Best Types of Carbs to Fuel Your Session

When eating within an hour of your workout, the type of carbohydrate is just as important as the amount. The goal is to choose options that are quickly digested and absorbed to provide a rapid energy boost without causing stomach upset. This means opting for high-glycemic index (GI) foods that are low in fiber and fat, as these can slow down digestion.

High-glycemic index (GI) carbs

Examples: White bread, instant oatmeal, bananas, white rice, rice cakes, sports drinks, and energy gels.
Benefit: These carbs break down quickly, providing a rapid influx of glucose into the bloodstream that your muscles can immediately use for energy.

Low-glycemic index (GI) carbs

Examples: Whole grains, legumes, and many fruits and vegetables.
Timing: These are better suited for meals eaten 2–4 hours before a workout because they provide a slower, more sustained release of energy. They are not ideal for the 1-hour window as they can cause digestive discomfort.

The role of protein

Pairing carbohydrates with a small amount of lean protein 30–60 minutes before a workout can be beneficial. This combination provides amino acids for muscle protein synthesis and can help stabilize blood sugar. Aim for about 5–10 grams of protein.

Sample Pre-Workout Snack Ideas (1 Hour Out)

Here are some practical snack ideas that provide a good balance of easily digestible carbs and protein for your pre-workout fuel:

Banana with peanut butter: A medium banana provides quick energy, while a small amount of peanut butter offers a touch of protein and fat. (Note: use a smaller portion of peanut butter if sensitive to fat before exercise.)
Greek yogurt with berries: Plain Greek yogurt with a small handful of berries offers a solid mix of fast-acting carbs and protein.
Instant oatmeal with honey: Instant oats are a quick-digesting carb source. A drizzle of honey adds simple sugars for a faster energy kick.
Rice cakes with jam: Two rice cakes with a tablespoon of fruit jam deliver quick carbs and are very easy on the stomach.
Small fruit smoothie: A simple smoothie with a banana, a scoop of protein powder, and a liquid base like oat milk is an excellent option for rapid digestion.

Pre-Workout Carb Selection: High GI vs. Low GI


Feature	High Glycemic Index (GI)	Low Glycemic Index (GI)
Digestion Speed	Fast	Slow
Energy Release	Rapid	Sustained
Best for Pre-Workout Timing	Snacks consumed ≤ 60 minutes before exercise	Meals consumed 2–4 hours before exercise
Primary Goal	Quick energy top-up	Long-term fuel for endurance
Examples	White bread, sports drinks, instant oatmeal, bananas	Whole grains, vegetables, lentils, apples
Ideal Workout Intensity	High-intensity and resistance training	Prolonged endurance exercise

Hydration is Key

No matter your pre-workout snack, proper hydration is crucial for maximizing performance and preventing fatigue. In addition to drinking plenty of water throughout the day, aim to consume 16–20 ounces of water 2–3 hours before your workout. For longer or more intense sessions, an electrolyte drink can help maintain fluid balance.

Conclusion

For most individuals engaging in moderate to high-intensity exercise, consuming 1 gram of easy-to-digest, high-glycemic carbohydrates per kilogram of body weight approximately one hour before a workout provides optimal fuel. This strategy ensures your muscles have a readily available source of glucose to perform at their best, delaying fatigue and enabling a more productive training session. By combining this carb intake with a small amount of lean protein and focusing on proper hydration, you can effectively fuel your body for success. Remember, individual tolerance varies, so it is best to experiment with different foods and amounts to find what works for you. For further reading on nutrient timing strategies, consult the NASM blog post on nutrient timing.

Additional Considerations and Planning

Beyond the one-hour window, your entire day's nutrition plays a role in workout performance. For instance, consuming a larger, balanced meal 2–4 hours before training with a mix of complex carbs, lean protein, and healthy fats is an effective strategy for building glycogen stores. Furthermore, post-workout nutrition is equally important for replenishing glycogen and repairing muscle tissue. The key is to create a consistent and personalized nutrition plan that supports your training and recovery goals.

The takeaway is personalized fueling

While scientific guidelines offer an excellent starting point, your body’s unique response to different foods and timings should be your ultimate guide. Keeping a simple food journal can help you track how different pre-workout snacks affect your energy levels, digestion, and overall performance. This self-experimentation allows you to fine-tune your approach for maximum benefit.

Practical Steps to Implement

Calculate your needs: Determine your target carbohydrate intake based on the $1 \text{ g/kg}$ guideline for the one-hour pre-workout window.
Choose the right carbs: Select easily digestible, high-GI sources like bananas or instant oats.
Add a little protein: Pair your carbs with a small amount of protein, like Greek yogurt or a scoop of protein powder.
Prioritize hydration: Drink water consistently throughout the day and with your pre-workout snack.
Experiment and adjust: Pay attention to how your body responds and modify your choices as needed for comfort and performance.

These steps will help you create a robust pre-workout nutrition plan that ensures you are properly fueled for every session.

Frequently Asked Questions

If you skip pre-workout carbohydrates, your body will have to rely on stored glycogen and fat for energy. While this may be sufficient for lower-intensity or shorter workouts, it can lead to premature fatigue and reduced performance during longer or more intense sessions as glycogen stores become depleted.

It is generally not recommended to eat a large, full meal one hour before a workout. A full meal takes longer to digest and can lead to gastrointestinal discomfort, sluggishness, or cramping during exercise. A smaller, easily digestible snack focusing on quick carbs and minimal protein is a better choice.

Good options for an easily digestible pre-workout snack include a banana, a small cup of Greek yogurt, a handful of dried fruit, instant oatmeal, rice cakes with jam, or a small fruit smoothie.

For a snack consumed 1 hour before exercise, high-glycemic index (GI) carbohydrates are generally preferred. They are digested quickly, providing a rapid source of glucose for energy. Low-GI carbs are better suited for meals consumed 2-4 hours beforehand.

Yes, your body weight is a key factor. Recommendations often use grams of carbohydrates per kilogram of body weight to tailor the intake. A general guideline is $1 \text{ g/kg}$ one hour out, so a heavier individual would need more carbohydrates than a lighter one.

Adding a small amount of lean protein (around 5-10g) with your pre-workout carbs is beneficial. Protein provides amino acids that can aid muscle repair and stabilize blood sugar during exercise. However, avoid consuming too much protein or fat close to your workout, as it can slow digestion.

For a long run or other endurance exercise, your body relies heavily on glycogen, so sufficient pre-workout carbs are essential. For weightlifting, which is more intermittent, pre-workout carbs help maintain energy but may be less critical if you have adequate glycogen stores from previous meals.

For the one-hour window, both can be effective. A sports drink or liquid smoothie provides the fastest absorption, which is ideal if you're eating very close to your workout. Solid foods like a banana or rice cakes also work well, provided they are low in fiber and fat to prevent stomach discomfort.