What to Eat Before a Workout? Fueling for Performance and Recovery

One of the most common fitness questions is: what should I eat before working out? The right pre-workout nutrition can boost energy, improve performance, and support muscle growth. But timing and food choice matter just as much as what’s on your plate. 

Timing is Key  Ideally, aim to eat a balanced meal 1–2 hours before exercise. This allows your body to digest and convert food into usable energy. If you’re short on time, a lighter snack 30–60 minutes before training can still provide a boost, just keep it simple and easy to digest. 

Carbs for Energy  Carbohydrates are your body’s preferred fuel during exercise. They help top up glycogen stores so you can power through workouts without fatigue. Great pre-workout carb sources include oatmeal, whole-grain toast, rice, bananas, or berries. 

Protein for Muscle Support  Adding protein before training supports muscle repair and growth, especially if strength training is involved. Options like Greek yogurt, a protein shake, eggs, or lean chicken provide amino acids your muscles can use during and after exercise. 

Don’t Forget Hydration  Even mild dehydration can reduce performance. Start your workout well-hydrated by drinking water throughout the day. For longer or high-intensity sessions, consider adding electrolytes.

Quick Pre-Workout Snack Ideas 

• Banana with a spoonful of peanut butter  

• Greek yogurt with fruit  

• Whole-grain toast with egg whites  

• Protein smoothie with oats and berries

  
  

The Bottom Line  The best pre-workout meal combines carbs for fuel and protein for muscle support, eaten with enough time to digest. Light, nutrient-dense snacks can also work if you’re short on time. Experiment to see what feels best for your body, because the right pre-workout fuel can make all the difference in how you train and recover. Always consult a nutrition or dietician when looking to find the best meal plan to support your fitness goals and lifestyle changes! 👍

- Coach Pisecny