What's the Best Thing to Eat Before a Workout?

November 22, 2025 •

4 min read

According to the International Society of Sports Nutrition, consuming carbohydrates and protein before exercise can significantly improve performance and aid muscle recovery. The question of what's the best thing to eat before a workout depends largely on timing, the type of exercise, and individual needs, but a solid strategy can be the key differentiator between a good and a great session.

Quick Summary

This guide details optimal pre-workout nutrition strategies, including the ideal macronutrient balance and timing for different exercise types. It covers suitable meal and snack ideas, explains why certain foods are best avoided, and offers personalized tips to fuel your body effectively for any training session.

Key Points

Timing is Crucial: Adjust your meal size and composition based on how much time you have before your workout, from a full meal 2-3 hours out to a simple snack within the hour.
Prioritize Carbs and Protein: For most workouts, a combination of carbohydrates for energy and protein for muscle support is ideal. The ratio depends on the intensity and duration of the exercise.
Opt for Easily Digestible Foods Closer to Workout: Simple carbohydrates, like a banana or sports drink, are best right before a session for quick energy without stomach upset.
Avoid High-Fat and High-Fiber Foods Immediately Before Exercise: These take longer to digest and can cause gastrointestinal distress during your workout.
Individualization Is Key: No single approach works for everyone. Experiment with different foods and timings to find what best fuels your body and enhances your performance.
Don't Forget Hydration: Proper fluid intake is just as important as food. Drink water before, during, and after your workout to maintain performance and prevent dehydration.

Why Pre-Workout Nutrition Matters

Proper nutrition before a workout is crucial for several reasons. It provides the necessary energy to perform at your best, helps to prevent fatigue, supports muscle growth and repair, and can improve overall exercise performance. Without adequate fuel, you might feel sluggish, lightheaded, or run out of steam mid-session. The goal is to top off your body's energy stores, primarily muscle glycogen, to ensure a sustained and high-intensity effort.

The Timing Is Everything

What you eat is only half the equation; when you eat is equally important. The ideal timing for your pre-workout meal or snack depends on its size and composition.

2-3 Hours Before: For a full meal, aim for a balance of complex carbohydrates, lean protein, and healthy fats. This allows ample time for digestion, preventing stomach discomfort while providing sustained energy.
1-2 Hours Before: If you're eating closer to your workout, focus on carbohydrates and moderate protein, while keeping fat low. This provides a readily available energy source without slowing digestion too much.
30-60 Minutes Before: A small, easily digestible snack with a higher carb content is best. This will offer a quick boost of energy without weighing you down.

The Role of Macronutrients

Carbohydrates: Your body's primary fuel source. They are converted into glucose and stored as glycogen in the muscles and liver. For workouts lasting longer than an hour, carbohydrate intake is particularly important for maintaining performance.

Protein: Provides amino acids, which are the building blocks for muscle repair and growth. Eating protein before exercise can increase muscle protein synthesis and prevent muscle breakdown.

Fats: While fats provide a long-lasting energy source, especially for lower-intensity, longer-duration exercise, they digest slowly. For this reason, high-fat foods are best consumed further out from your workout to avoid feeling sluggish.

What to Eat Before a Workout: The Ultimate Guide

Here is a list of recommended foods, categorized by timing, to help you make the best choice for your workout session:

Meals (2-3 Hours Prior)

Grilled Chicken and Brown Rice: A classic combination providing lean protein and complex carbohydrates for sustained energy.
Sweet Potato with Salmon: Excellent sources of complex carbs and healthy fats, suitable for endurance training.
Quinoa Salad with Black Beans: A fantastic plant-based option rich in carbs and protein.

Snacks (1-2 Hours Prior)

Oatmeal with Berries: The complex carbs in oats provide a steady energy release, while berries add antioxidants and simple sugars for a quicker boost.
Greek Yogurt with Fruit: A perfect mix of protein and easily digestible carbs for a moderate energy lift.
Whole Grain Toast with Avocado: Offers healthy fats and complex carbs, but keep the portion small to avoid feeling too full.

Quick Fuel (30-60 Minutes Prior)

A Banana: Packed with easily digestible carbs and potassium, a banana is a top choice for a quick energy boost.
Protein Shake: Provides a rapid influx of protein and carbs, especially useful for strength training.
Dried Fruit: Dates or raisins are a concentrated source of simple sugars for quick fuel.

Foods to Avoid Before Your Workout

Just as important as what to eat is what to avoid. Certain foods can cause digestive issues or make you feel lethargic during exercise.

High-Fat and High-Fiber Foods: These take a long time to digest and can lead to bloating or cramps. Save the fibrous legumes and fatty burgers for after your workout.
Excessive Sugar: While some simple sugars are good for quick energy, too much can cause a blood sugar spike and subsequent crash, leaving you fatigued.
Large Meals Too Close to Exercise: A large meal can divert blood flow to your digestive system, away from the muscles, hindering performance.

A Comparison of Pre-Workout Options


Food/Snack	Primary Nutrients	Best Time to Eat	Best For	Potential Drawbacks
Banana	Carbs, Potassium	30-60 mins	Quick Energy Boost	Can cause a sugar crash if eaten alone
Oatmeal	Complex Carbs, Fiber	1-2 hours	Sustained Energy	High fiber can cause discomfort in some
Greek Yogurt	Protein, Carbs	1-2 hours	Strength & Endurance	Dairy sensitivity issues for some
Protein Shake	Protein, Simple Carbs	30-60 mins	Muscle Support, Quick Fuel	Can be heavy on the stomach if too much liquid
Grilled Chicken & Rice	Protein, Complex Carbs	2-3 hours	Intense, Longer Workouts	Requires more digestion time

Conclusion

The best thing to eat before a workout isn't a single food, but rather a strategic combination of carbohydrates and protein tailored to your timing and exercise intensity. Fueling your body correctly can unlock your potential, improve endurance, and aid in faster recovery. Whether you opt for a balanced meal a few hours ahead or a quick banana just before, listening to your body's signals and experimenting with what works best for you is key. Remember to always pair your pre-workout nutrition with adequate hydration to maximize performance.

For more detailed guidance on sports nutrition tailored to your goals, you can consult with a registered dietitian or nutritionist. A solid nutritional strategy, combined with proper training and hydration, is the ultimate recipe for fitness success. For further information on nutrient timing, consider reviewing the International Society of Sports Nutrition's position stand on the topic.

Frequently Asked Questions

For a quick energy boost within 30 minutes, opt for easily digestible simple carbohydrates. A banana, a handful of dried fruit, or a small fruit smoothie are excellent choices to top off your energy stores without causing stomach upset.

For low-intensity workouts lasting less than an hour, working out on an empty stomach may be fine for some individuals. However, for higher intensity or longer duration exercise, eating beforehand is generally recommended to provide the necessary fuel and prevent fatigue.

A meal with a solid mix of complex carbohydrates and protein is ideal. For example, a meal of grilled chicken with brown rice 2-3 hours before a workout will provide sustained energy and amino acids for muscle repair and growth.

Fat provides sustained energy, which is particularly useful for longer, lower-intensity exercise. However, since fat digests slowly, it's best to consume high-fat meals 2-3 hours or more before a workout to avoid feeling sluggish.

For many, coffee is an acceptable pre-workout drink. Caffeine can improve focus and reduce the perception of effort during exercise. Just be mindful if you have a sensitive stomach, as it can cause issues for some.

Vegan options that combine carbohydrates and protein are plentiful. Consider oatmeal with nuts and berries, a fruit smoothie with plant-based protein powder, or a quinoa and black bean salad for balanced fuel.

To ensure proper hydration, it's recommended to drink roughly 2 to 3 cups of water in the 2 to 3 hours before your workout, and continue to sip water during your session.