At a glance:
- The ideal pre-workout meal contains carbohydrates and protein and should be eaten 1–3 hours before training.
- Carbohydrates replenish muscle glycogen stores, and protein protects muscles from breakdown.
- With less than 60 minutes to go before a workout, a light snack such as a banana or a rice cake is a good choice.
- Heavy, fatty foods and foods very high in dietary fiber can cause digestive problems during training—avoid them.
A well-chosen pre-workout meal is one of the simplest yet most effective ways to improve your training results. Research confirms that the nutrients you consume before training directly affect your energy levels, performance and post-workout recovery. This guide explains what to eat and when to help you get the most out of every workout.
Why do you need to eat before training?
Muscle glycogen—carbohydrate stored in your muscles—is the main fuel for both aerobic and anaerobic exercise. If your glycogen stores are low before a workout, your performance drops and fatigue sets in sooner (Burke et al., 2011). Adequate protein intake before training, meanwhile, supports muscle protein synthesis and reduces muscle tissue breakdown during exercise (Jäger et al., 2017).
For more on the basics of pre-workout nutrition, read our in-depth article What to eat before a workout.
Which nutrients should your meal contain?
Carbohydrates—the main source of energy
Carbohydrates fuel intense training. The International Society of Sports Nutrition (ISSN) recommends consuming 1–4 g of carbohydrates per kilogram of body weight 1–4 hours before training, depending on the duration and intensity of exercise (Kerksick et al., 2017). Suitable sources include:
- Rolled oats
- Whole-grain bread and rice
- Bananas and other fruits low in dietary fiber
- Sweet potatoes and potatoes
Protein—to protect and build muscle
Protein before training helps reduce muscle damage and stimulates muscle protein synthesis. The ISSN recommends consuming 0.25–0.4 g of protein per kilogram of body weight (Jäger et al., 2017). Good sources include:
- Chicken or turkey breast
- Greek yogurt
- Low-fat quark
- Eggs
- Whey protein powder
Fats—in moderation
Fats slow gastric emptying and can cause a feeling of heaviness and nausea during training. Keeping the fat content of your pre-workout meal moderate is therefore recommended (Ormsbee et al., 2014). A small amount of healthy fats—such as a handful of nuts—is still acceptable, especially if you eat more than two hours before your workout.
When should you eat before training?
Timing matters just as much as the composition of your meal. Here are the general recommendations based on how long you have before your workout:
3–4 hours before a workout: A balanced meal—for example, rice with grilled chicken breast and vegetables, or whole-grain pasta with a tomato and turkey sauce. This gives your body enough time to digest.
1–2 hours before a workout: An easily digestible, snack-sized meal—for example, Greek yogurt with berries, rolled oats with banana, or whole-grain bread with cottage cheese and cucumber.
30–60 minutes before a workout: A small snack containing easily digestible carbohydrates—a banana, a rice cake or a small handful of raisins.
Nutrition guidelines emphasize an individual approach: some athletes tolerate food before training better than others, so it is worth trying different options (Thomas et al., 2016). The WHO recommends planning sports nutrition around individual needs and consulting a nutrition professional when necessary (WHO nutrition recommendations).
What are the best foods for different types of training?
Strength training
For strength training, adequate protein intake is important, alongside a moderate amount of carbohydrates. Suitable choices include:
- Scrambled eggs with whole-grain bread
- Quark with banana and honey
- Chicken breast with boiled rice and broccoli
Endurance training (running, cycling, swimming)
Carbohydrates are the main fuel for endurance training. The recommended intake is 1–3 g of carbohydrates per kilogram of body weight 1–3 hours before training (Burke et al., 2011). Examples include:
- Rolled oats with honey and fruit
- Whole-grain pasta with tomato sauce
- Bananas with a small amount of protein (such as whey protein powder)
Preparing for competition
Nutrient timing is even more critical for particularly demanding exercise and competitions. What to do before a competition to perform at your best offers detailed advice on preparing your body for peak performance.
Does caffeine belong in your routine?
Caffeine is one of the most thoroughly researched ergogenic aids: studies show that 3–6 mg of caffeine per kilogram of body weight, consumed 30–60 minutes before training, improves both endurance and strength (Kerksick et al., 2017). Coffee, green tea and caffeine supplements are common choices. For a more detailed overview, read Caffeine before a workout.
What should you avoid before training?
Certain foods can have a significant negative effect on your workout:
- Heavy fried foods (French fries, fatty meat)—slow digestion and cause a feeling of heaviness
- Large quantities of foods high in dietary fiber (legumes, cruciferous vegetables)—can cause bloating and cramps
- Very spicy foods—cause heartburn during intense exercise
- Carbonated drinks—cause bloating and discomfort
- Alcohol—impairs coordination, recovery and fluid balance
Nutrition after training is just as important. Wondering what to eat after a workout? New bars from FAST offers practical tips for post-workout recovery.
References
- Burke LM, Hawley JA, Wong SHS, Jeukendrup AE. (2011). Carbohydrates for training and competition. J Sports Sci. 29(Suppl 1):S17–27. PMID: 21660838
- Jäger R, Kerksick CM, Campbell BI, et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 14:20. PMID: 28642676
- Kerksick CM, Arent S, Schoenfeld BJ, et al. (2017). International Society of Sports Nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 14:33. PMID: 28919842
- Ormsbee MJ, Bach CW, Baur DA. (2014). Pre-exercise nutrition: the role of macronutrients, modified starches and supplements on metabolism and endurance performance. Nutrients. 6(5):1782–1808. PMID: 24732024
- Thomas DT, Erdman KA, Burke LM. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 116(3):501–528. PMID: 26920240
Frequently asked questions
How long before a workout should you eat?
Ideally, 1–3 hours before your workout. A balanced meal works well 3–4 hours beforehand, while a light snack (such as a banana) is also suitable 30–60 minutes before your workout.
What should you eat if you work out first thing in the morning?
When you work out in the morning, there is little time to eat beforehand. A light, easily digestible snack works well — for example, a banana, a rice cake with a little peanut butter or a small portion of oat flakes. If your stomach cannot tolerate any food, you can try training fasted and make up for it with a meal later.
Do you need to eat before a light workout too?
For a short, low-intensity workout (under 60 minutes), you do not necessarily need to plan a specific pre-workout meal if your last meal was 2–3 hours earlier. For longer, intense workouts, however, consuming carbohydrates and protein beforehand is clearly beneficial.
Is protein powder a good option before a workout?
Yes, whey protein powder digests quickly and works well as a pre-workout protein source, especially when combined with fast-digesting carbohydrates (e.g. a banana + a whey protein shake). It is a particularly practical choice when you have less than an hour before your workout.
How many calories should your pre-workout food contain?
The calorie content depends on meal timing and workout intensity. 3–4 hours before your workout, you can have a balanced meal (400–700 kcal); 1–2 hours beforehand, opt for a smaller meal (200–400 kcal); and 30–60 minutes beforehand, have just a light snack (100–200 kcal).
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