What to Eat Before a Workout: Carbs, Protein & Healthy Fats

What to eat before a workout includes foods that are high in carbohydrates, such as tapioca, sweet potatoes, and orange juice. Carbs are the body’s main quick fuel source for exercise.

Protein and fat can also fit into a pre-workout snack, but usually in smaller amounts. This is because they take longer to digest and may feel heavy too close to training.

Pre-workout supplements such as caffeine, isomaltulose (palatinose), taurine, and HMB are sometimes used to support energy and performance. The right choices and portions depend on the type and length of the workout and on individual metabolism, so an individualized plan from a registered dietitian can be helpful.

Pre-workout foods

The foods recommended before a workout include:

1. Carbohydrate-rich foods

Some high-carb foods that can be consumed before a workout include:

• Tubers, such as sweet potatoes, yams, cassava, taro, and tapioca;

• Fruits, such as bananas, açaí, persimmons, papaya, dates, and plums;

• Grains, such as white bread, white rice, and oats;

• Natural juices, such as orange, beet, and grape juice.

Eating carbohydrate-rich foods before a workout is important because carbohydrates help maintain energy throughout exercise.

A common guideline, according to the International Society of Sports Nutrition, is about 1 to 4 g of carbohydrates per kg of body weight consumed 1 to 4 hours before exercise. For example, a person weighing 70 kg would aim for 70 g of carbohydrates 1 hour before working out.

However, the best types and amounts of carbohydrates vary based on metabolism and body weight, as well as the type, duration, and intensity of exercise.

2. Protein-rich foods

Some high-protein foods recommended before a workout include:

• Shredded chicken;

• Tuna;

• Eggs;

• Yogurt;

• White cheese;

• Whey protein.

Eating protein before a workout helps build and repair muscle, and may also improve overall performance.

However, it’s best to keep protein intake moderate right before exercise, as it digests more slowly and may cause discomfort or impair performance during the workout.

3. Healthy fats

Some fat-rich foods that can be consumed before a workout include:

• Avocado;

• Olive oil;

• Walnuts;

• Peanuts.

Fat can be a useful energy source, but fat intake right before exercise should be kept low to help avoid discomfort during training.

4. Water

Drinking water before a workout is important for preventing dehydration. According to the American College of Sports Medicine, a common pre-exercise hydration guideline is about 5 to 7 milliliters of fluid per kg of body weight at least 4 hours before activity.

Pre-workout snacks

The best pre-workout snack depends on how much time you have before exercising.

What to eat 30 minutes to 1 hour before a workout

Some examples of snacks to eat 30 minutes to 1 hour before a workout include:

• Low-fat yogurt + one serving of chopped fruit;

• Açaí with peanuts;

• Beet juice + one serving of walnuts;

• Orange juice + 2 Brazil nuts;

• Smoothie made with banana and low-fat milk.

If you eat a snack within an hour before training, it’s usually best to choose softer or liquid options. These digest more easily and can help reduce the risk of stomach discomfort during exercise.

What to eat 1 to 4 hours before a workout

Some snacks that can be consumed 1 to 4 hours before a workout include:

• Bread with peanut butter;

• One serving of fruit + a slice of white cheese;

• Bread with shredded chicken breast and olive oil;

• Rice or corn cakes with guacamole;

• Pancake made with banana, eggs, and oats;

• Scrambled eggs with bread or toast;

• Bread with white cheese, tomato, and lettuce;

• Oatmeal with one serving of fruit.

Ideally, try to eat a meal or snack 1 to 4 hours before your workout. This allows time for digestion, helping prevent stomach discomfort while ensuring you have enough energy to exercise.

What to eat to gain muscle mass

To gain muscle mass, you can eat the same types of foods listed above. However, for hypertrophy to occur, overall calorie intake needs to increase, and larger pre-workout snack portions may be recommended.

What to eat to lose weight

To lose weight, you can eat the same types of foods as someone aiming to maintain or gain weight. However, because weight loss generally requires a calorie deficit, portion sizes should be reduced accordingly.

Post-workout snacks

Some examples of snacks to eat after a workout include:

• Smoothie made with fruit and whey protein;

• Low-fat milk with dark chocolate;

• Shredded chicken sandwich with vegetables;

• Low-fat yogurt with berries.

After your workout, eat foods rich in carbohydrates and protein to aid muscle recovery and repair. Aim to do this within one hour, especially following intense exercise.