What is the best thing to have before a workout?

November 30, 2025 •

3 min read

According to the International Society of Sports Nutrition, consuming carbohydrates before exercise can help maximize your body's ability to use glycogen for high-intensity training. So, what is the best thing to have before a workout to ensure you have the energy needed for optimal performance and recovery? It's not a one-size-fits-all answer, but depends on your goals, workout intensity, and the time you have available before your session.

Quick Summary

The ideal pre-workout fuel depends on timing and intensity, prioritizing carbohydrates for energy. Eating 2-3 hours before a workout allows for a balanced meal of carbs, protein, and healthy fats, while a quick snack closer to the session should focus on easily digestible carbs.

Key Points

Timing is Key: A large, balanced meal is best 2-3 hours before a workout, while a smaller, carb-focused snack works best 30-60 minutes beforehand.
Carbs are Primary Fuel: Carbohydrates are the main energy source for high-intensity exercise, helping to replenish muscle glycogen stores.
Protein Prevents Muscle Breakdown: Consuming protein pre-workout aids in muscle protein synthesis and minimizes muscle damage.
Hydration is Essential: Dehydration can significantly decrease performance, endurance, and increase cramping risk, making proper hydration crucial.
Keep It Simple for Quick Fuel: Snacks closer to your workout should be simple, easy-to-digest carbohydrates like a banana or fruit smoothie.
Balanced Meals for Long-Term Energy: Meals eaten several hours in advance should include complex carbs, lean protein, and minimal fat for sustained energy.
Listen to Your Body: Every person's tolerance to food before exercise is different, so trial and error is important to find what works best for you.

Why Pre-Workout Nutrition Matters

Fuelling your body correctly before a workout provides the energy necessary to maximize performance, prevent fatigue, and aid in muscle repair. Carbohydrates replenish your glycogen stores, which are your muscles' main energy source during intense exercise. Protein, on the other hand, helps to increase muscle protein synthesis and prevent excessive muscle breakdown.

The Importance of Timing Your Pre-Workout Meal

Timing is a crucial factor that dictates what you should eat before a workout. The general rule is the closer you are to your workout, the more you should focus on easily digestible carbohydrates and reduce fats, which slow digestion.

What to Eat 2-3 Hours Before a Workout

This timeframe allows for a more substantial, balanced meal consisting of complex carbohydrates, lean protein, and a small amount of healthy fats. The complex carbs provide a steady release of energy, while the protein aids in muscle repair and growth.

Complex Carb Examples: Oatmeal, brown rice, whole-grain bread, sweet potatoes.
Lean Protein Examples: Grilled chicken, eggs, Greek yogurt.
Meal Ideas:
- Grilled chicken with brown rice and steamed vegetables.
- Sweet potato topped with chick peas and lean meat.
- Scrambled eggs on whole-wheat toast.

What to Eat 30-60 Minutes Before a Workout

For shorter-term fuel, focus on simple carbohydrates that are quickly converted to energy and a moderate amount of protein. Avoid high-fat or high-fiber foods that can cause sluggishness or stomach discomfort.

Quick Snack Ideas:
- A banana or an apple.
- A handful of nuts or trail mix.
- Greek yogurt with berries and granola.
- Protein shake with fruit.

The Role of Hydration

Hydration is an essential, yet often overlooked, part of pre-workout preparation. Dehydration, even at low levels, can negatively impact performance, endurance, and increase the risk of cramping. It's recommended to drink plenty of water throughout the day and have a glass or two about 30 minutes before your workout.

Pre-Workout Fuel Comparison Table


Feature	2-3 Hours Before	30-60 Minutes Before
Primary Goal	Sustain energy, prevent hunger, aid muscle repair.	Quick energy boost, prevent fatigue.
Macronutrient Mix	Balanced meal with complex carbs, lean protein, and minimal fat.	High simple carbs, moderate protein, low fat.
Best Food Examples	Oatmeal with berries, grilled chicken with brown rice, scrambled eggs with whole-grain toast.	Banana, apple, Greek yogurt with a handful of granola, protein shake.
Digestibility	Slower digestion due to complex carbs and some fats.	Fast digestion for quick energy conversion.
Feeling	Full and energized for a longer duration.	Boosted energy without feeling weighed down.

Conclusion

To determine what is the best thing to have before a workout, you must consider the timing and intensity of your exercise. For longer, more intense sessions planned a couple of hours away, a balanced meal of complex carbs and lean protein is ideal. If you're heading to the gym in under an hour, a simple, easily digestible carb source like a banana will give you the quick energy you need. Regardless of your timing, staying properly hydrated is non-negotiable for peak performance. Experiment with different foods and timings to find what works best for your body and exercise routine.

Mayo Clinic offers excellent guidance on eating and exercise to maximize your workouts.

Frequently Asked Questions

Working out on an empty stomach, or 'fasted training,' might help with fat loss for some, but it is not ideal for high-intensity workouts or muscle gain, as your body needs fuel to perform and prevent muscle breakdown.

A great vegan pre-workout snack could be a banana with a tablespoon of peanut butter, oatmeal with berries and nuts, or a fruit smoothie with vegan protein powder.

Both are important. Carbs provide the energy to fuel your workout, while protein supports muscle protection. A balanced mix of both is recommended, adjusting the ratio and timing based on your workout intensity.

You should wait at least 2 to 3 hours after a large meal to allow for proper digestion. Exercising too soon after eating can divert blood flow to your stomach, away from your working muscles, which can cause sluggishness or discomfort.

Staying hydrated with water is essential. For more intense or longer workouts, an electrolyte-infused drink can help replenish lost minerals. Drinking fluids 30 minutes before your workout is generally recommended.

Pre-workout supplements can offer a quick boost with ingredients like caffeine, but real food provides a full spectrum of nutrients and more sustained energy. For most people, a balanced pre-workout meal or snack is a more effective and healthier option.

Avoid high-fat, high-fiber, and excessively sugary foods right before a workout. High fat and fiber can slow digestion and cause stomach upset, while excess sugar can lead to an energy crash.