You know that feeling when you start a workout and your energy crashes halfway through? Or when your stomach growls louder than your running playlist? That’s your body’s way of saying it needs better fuel.
Eating the right foods before you exercise can make all the difference. Whether you’re heading out for a morning jog, strength training after work or taking a high-intensity fitness class, what you eat and when you eat it matters. Pre-workout nutrition helps your body perform better, recover faster and feel stronger.
We spoke with Jacquelin Danielle Fryer, RD, a registered dietitian at Banner Sports Medicine Scottsdale, to learn what to eat before a workout, when to eat it and how to find what works best for you.
Why pre-workout nutrition matters
Think of your body like a car. You wouldn’t start a road trip with an empty tank. The same goes for your workouts.
Your body runs on three main macronutrients: carbohydrates, protein and fat. Each plays a role in helping you move, lift and think clearly during exercise.
- Carbohydrates: “Adequate carbohydrate availability improves endurance, strength and time to exhaustion,” Fryer said. Carbs break down into glucose, which fuels your muscles and brain.
- Protein: “Consuming protein supports muscle strength and repair,” Fryer said. Including some protein before and after you work out helps your muscles recover and grow stronger.
- Fat: Small amounts of fat provide lasting energy but take the longest for your body to digest. “Fat is acceptable in small amounts but can slow digestion when eaten too close to exercise,” Fryer said.
Skipping meals or eating the wrong foods can lead to sluggish workouts, stomach cramps and feeling dizzy or lightheaded. The goal is to give your body just enough energy, without feeling too full or uncomfortable.
Timing your pre-workout nutrition
When you eat is just as important as what you eat. Proper timing helps your body digest, absorb nutrients and maintain energy during exercise.
Eat every three to five hours
“Fueling consistently throughout the day supports steady energy and recovery,” Fryer said. “Each meal should include both carbohydrates and protein.”
Have a meal two to three hours before exercise
Eat a full meal with carbohydrates, protein and a small amount of fat. This allows enough time for digestion while keeping energy steady.
Examples:
- Rice bowl with chicken and vegetables cooked with one teaspoon of olive oil
- Oatmeal with a drizzle of nut butter and banana
- Turkey and avocado wrap on a whole-grain tortilla
- Protein smoothie with oats, fruit and almond milk
- Grilled salmon with quinoa and vegetables
Snack 30 to 60 minutes before exercise
“As your workout approaches, stick to fast-digesting carbohydrates,” Fryer said. “Keep protein, fat and fiber low to avoid stomach discomfort.”
Examples:
- Dried fruit
- Half a bagel with a small spread of peanut butter
- Applesauce
- Small handful of pretzels
- Greek yogurt with fruit
- Rice cake with almond butter and honey
- 16-ounce sports drink or protein bar
Fueling for different workouts
Your pre-workout nutrition can be adjusted based on the type and intensity of your activity:
- Endurance training (over 60 minutes): Eat a balanced meal two to three hours before with about one gram of carbohydrate per minute of planned activity. Follow with a light carb-only snack 30 to 60 minutes before your session.
- Strength training: Eat a meal with carbs and protein two to three hours beforehand. Recover afterward with another carb plus protein snack within 45 minutes.
- High-intensity or short burst workouts: Focus on fast-digesting carbs like bananas, applesauce or half a bagel to fuel muscles quickly.
Don’t forget to hydrate
What you drink matters, too.
“Hydration supports temperature control, stamina and focus,” Fryer said. “Even mild dehydration can reduce performance by up to 10%.”
Here’s a simple hydration plan:
- Two to three hours before exercise: Drink about 16-20 ounces of water.
- 20 to 30 minutes before: Sip another 8-10 ounces.
- During exercise: Keep sipping small amounts (3-8 ounces every 20 minutes), especially if you’re sweating a lot.
- Post-workout: Drink 24 ounces of fluid within 30-60 minutes after exercise, plus more if sweat loss is high.
If your workout lasts longer than an hour or you’re exercising in the heat, a sports drink with electrolytes can help replace sodium and potassium lost in sweat.
Get more hydration tips to maximize your performance.
Common mistakes to avoid
Some foods can work against you before you exercise.
Skip or limit:
- High-fat foods like fried items or creamy sauces: They can slow digestion.
- High-fiber foods like beans, broccoli or bran cereal: These can cause bloating or gas.
- Sugary snacks or drinks like candy or soda: They can cause an energy spike and crash.
- Too much caffeine: A small cup of coffee can help boost focus but too much can cause jitters or an upset stomach.
- Exercising in a fasted state: This can lead to early fatigue and exhaustion.
If you’re trying something new, test it on a light workout day first. Everyone’s stomach reacts differently and it’s best to find what fuels you best.
Listen to your body
There’s no one-size-fits-all rule for pre-workout nutrition. What works for a runner might not work for a weightlifter or yoga enthusiast.
Find a routine that supports your energy and comfort. If you feel strong, focused and energized during your workout, you’ve likely found the right pre-workout fuel for you.
Takeaway
The best pre-workout fuel helps you feel engaged and ready to move. Think of it as part of your training routine, just like stretching or warming up.
Eat the right mix of carbs and protein, stay hydrated and give yourself enough time to digest before exercising. Then listen to your body and make changes as you learn what works best for you.
If you’d like help with your diet or exercise, connect with a specialist at Banner Sports Medicine to build a fueling plan that fits your body and goals.
