When and What to Eat Before a Workout

• What to eat | Timing | Meal examples | Supplements | Hydration |
• Takeaway

Pairing carbs with protein before workouts can help improve performance and recovery. Staying hydrated is also important, and certain supplements like creatine or caffeine might be beneficial.

Good nutrition can help your body perform better and recover faster after each workout.

Optimal nutrient intake prior to exercise will not only help you maximize your performance but also minimize muscle damage.

Here is everything you need to know about pre-workout nutrition.

Knowing what to eat is important

Knowing what to eat isn’t just about following diet trends or counting calories—it’s about giving your body what it truly needs to feel good, function well, and stay strong. Food is fuel, but it’s also comfort, tradition, and a source of joy. When we make smart choices, we’re not just eating—we’re taking care of ourselves in the best way possible.

A balanced diet isn’t about restrictions or complicated rules; it’s about variety and moderation. Think of a plate filled with vibrant fruits, hearty grains, nourishing proteins, and healthy fats—all working together to keep your body energized and your mind sharp. The right foods boost your immune system, improve your mood, and even help prevent diseases like diabetes and heart conditions. And let’s not forget the importance of staying hydrated—water is just as vital as the food on our plates.

But knowing what to eat goes beyond just nutrients—it’s about being mindful of how food makes you feel. Fresh, whole foods tend to leave you feeling satisfied and energized, while processed snacks and sugary treats often cause sluggishness and cravings. That doesn’t mean you have to avoid your favorite meals entirely—it just means finding a balance that works for you. Eating well isn’t about deprivation; it’s about nourishment, enjoyment, and making choices that help you feel your best every day.

Fueling your body with the right nutrients prior to exercise will give you the energy and strength you need to perform better.

Each macronutrient plays an important role before a workout, but the ratio in which to consume them may depend on several factors, such as the duration, intensity, and type of exercise.

Carbs

Carbohydrates are one of your body’s primary sources of energy because your muscles use the glucose from carbs for fuel.

Glycogen helps your body manage and store glucose, primarily in the liver and muscles, ensuring a steady energy supply when needed.

According to the International Society of Sports Nutrition (ISSN), glycogen is your muscles’ main source of energy during moderate to high intensity exercise.

Because glycogen stores are limited, they gradually run low during exercise. In longer workouts, this depletion can lead to reduced performance and intensity toward the end. 

Research on the timing of glycogen use in relation to workouts varies, but the ISSN notes that engaging in high-intensity exercise for more than 60 minutes may significantly drain glycogen reserves.

A 2020 review also found that pre-workout carb intake only plays a significant role in high intensity aerobic exercise or resistance training sessions that last longer than 60 minutes.

The ISSN notes that the degree to which carbs are used for longer exercises may depend on several factors, such as the intensity, type of training, and overall diet.

Regardless of how long your workout is, however, studies have consistently shown that carbs increase glycogen stores and utilization while boosting carb oxidation during exercise.

Consuming carbs before your workout may be important for boosting long-duration exercise performance.

Protein

Many studies have documented the potential of pre-workout protein consumption to improve athletic performance.

Eating protein prior to exercise has been shown to increase muscle protein synthesis. This is the process in which amino acids, the building blocks of protein, are formed into muscle proteins, or muscle mass.

According to the ISSN, other benefits of eating protein before exercise may include:

• increasing strength and lean body mass
• enhancing muscle performance
• increasing muscle mass
• improving muscle recovery

Fat

Fat plays a supportive role in pre-workout nutrition. While carbohydrates are the primary energy source, healthy fats provide long-lasting fuel for endurance activities. Foods like nuts, seeds, avocados, and olive oil can help sustain energy levels without causing digestive discomfort. However, consuming too much fat immediately before intense exercise may slow digestion and lead to sluggishness. Balancing fat intake with proteins and carbohydrates ensures a steady energy supply, helping you power through your workout effectively. 

While glycogen is used for short and high intensity exercise, fat is the main fuel source for longer and moderate to low intensity exercise.

Some studies have investigated the effects of fat intake on athletic performance. However, most of these studies looked at high fat diets over a long period, rather than prior to exercise.

For example, a 2021 review found that following a low carb, high fat diet could help improve body composition and increase maximal oxygen uptake when paired with high intensity interval training (HIIT).

A 2023 study in 10 males examined the effects of eating a high fat meal or a high carb meal 3.5 hours before an endurance workout following 1 week of carb loading.

The timing for your pre-workout meal is key

The timing of your meals plays a crucial role in pre-exercise nutrition, ensuring your body has the necessary nutrients and energy to maximize your workout. Studies indicate that eating approximately one hour before exercise can be effective, though other research suggests that consuming a meal up to four hours beforehand may also yield benefits. The ideal timing depends on individual digestion and workout intensity.

A key factor in determining your pre-workout meal timing is how you feel during exercise. If hunger strikes mid-workout, energy levels may drop, making it difficult to perform at your best. On the other hand, feeling overly full or sluggish can also hinder movement and reduce efficiency. Striking a balance between meal timing, portion size, and food type is essential to maintaining steady energy levels throughout training.

To enhance workout performance, aim to eat a well-rounded meal consisting of carbohydrates, protein, and fats approximately two to three hours before exercise. If you prefer a smaller meal, focus on carbs and protein about one to one and a half hours prior. Complex carbohydrates, such as potatoes, whole grains, and oatmeal, provide slow-releasing energy that sustains endurance. Healthy fats from sources like fish, nuts, and avocados also contribute to sustained energy, though excessive fat intake too close to a workout may slow digestion and lead to bloating.

If eating 45 to 60 minutes before exercise, opt for lighter, easily digestible foods such as a protein shake, bananas, or oatmeal to avoid discomfort. Finding the right balance is especially important for longer workout sessions, as shorter workouts (under an hour) are less dependent on pre-exercise meals for performance enhancement.

Additionally, hydration plays a vital role in pre-exercise preparation. Drinking sufficient water before working out helps regulate body temperature, prevent dehydration, and support muscle function. Combining proper meal timing with hydration and nutrient-rich foods can help optimize workout performance and overall fitness results.

Some examples of pre-workout meals

Which foods and how much to eat depends on the type, duration, and intensity of your workout.

Here are some examples of balanced pre-workout meals:

If your workout starts within 2 to 3 hours or more

• Grilled turkey breast with quinoa and steamed broccoli – A balanced meal with lean protein, complex carbs, and fiber.
• Whole wheat pasta with marinara sauce and a side of roasted vegetables – Provides sustained energy for longer workouts.
• Baked tilapia with brown rice and sautéed spinach – A light yet nutrient-rich meal for endurance training.

When your workout starts within 2 hours

• egg omelet and whole grain toast topped with avocado, and a cup of fruit on the side
• a cup of oatmeal with one scoop of protein powder, one banana, and some sliced almonds
• natural almond butter and fruit preserve sandwich on whole grain bread

If your workout starts within an hour or less

• Greek yogurt and fruit
• protein smoothie made with water, protein powder, banana, and mixed berries
• nutrition bar with protein
• a piece of fruit, such as a banana, orange, or apple

You don’t have to eat multiple pre-workout meals at different times—just pick one that works for you. 

To optimize performance, try varying meal timing and nutrient combinations to see what suits your body best.

Supplements can also be useful before exercise

Supplement use is common in sports. These products may help enhance performance, improve strength, increase lean muscle mass, and reduce fatigue.

Some of the most common pre-workout supplements may include:

• creatine
• caffeine
• branched-chain amino acids (BCAAs)
• beta-alanine
• multi-ingredient pre-workout supplements

The particular dose will depend on the product, but it’s generally recommended to take pre-workout supplements about 30 to 45 minutes before exercise.

It’s also important to speak with a healthcare professional before taking supplements to avoid possible side effects. They could recommend the best dosage and product for you.

Hydration is also crucial

Water is essential for your body’s function. 

Staying hydrated can support and even improve performance. On the other hand, dehydration can have a noticeable negative impact. To maintain proper fluid balance, consider drinking both water and sodium-containing fluids before exercise.

According to the American College of Sports Medicine (ACSM) Position Stand from 2007, it is recommended to drink beverages slowly at least four hours before exercising. If your urine is dark, concentrated, or minimal, increasing fluid intake around two hours before your workout may be beneficial. Additionally, consuming a snack or drink with sodium can help your body retain fluids more effectively. Would you like recommendations for effective hydration strategies?

The bottom line

Proper nutrition before a workout is essential for optimizing performance and supporting recovery. Carbohydrates enhance glycogen utilization, providing energy for short, high-intensity exercises, while fats serve as a fuel source for longer endurance sessions.

 Protein plays a crucial role in muscle repair, promoting protein synthesis, preventing damage, and aiding recovery.

To ensure your body is adequately fueled, aim to eat your pre-workout meal up to three hours before exercising, adjusting macronutrient intake based on your individual needs. 

If you’re uncertain about the best approach to pre-workout nutrition, consulting a registered dietitian can help you receive personalized guidance for your fitness goals.