If you want to get the most out of your workout, you need to fuel your body with the right foods. Eating before exercise can help you perform better, prevent fatigue, and speed up recovery. But what are the best foods to eat before a workout? And when should you eat them?
The answer depends on several factors, such as the type, duration, and intensity of your workout, your personal preferences, and your goals. However, there are some general guidelines that can help you choose the best pre-workout foods for you.
What to eat before a workout
The main purpose of eating before a workout is to provide your body with enough energy and nutrients to support your exercise. Therefore, you want to focus on foods that are rich in carbohydrates and protein, and low in fat and fiber.
Carbohydrates are the main source of fuel for your muscles and brain during exercise. They can be stored as glycogen in your liver and muscles and used when needed. Eating carbs before a workout can help you maintain your blood sugar levels, prevent muscle breakdown, and enhance your performance.
Protein is the building block of your muscles and other tissues. Eating protein before a workout can help you increase muscle protein synthesis, reduce muscle damage, improve muscle recovery, and boost your strength and endurance.
Fat and fiber are important for your overall health, but they can slow down your digestion and cause stomach discomfort if eaten too close to your workout. Therefore, you want to limit your intake of these nutrients before exercise and save them for later.
When to eat before a workout
The timing of your pre-workout meal or snack depends on how much time you have before your workout and how much food you can tolerate. As a general rule, the more time you have, the larger and more balanced your meal can be. The less time you have, the smaller and simpler your snack should be.
Here are some examples of how to time your pre-workout foods based on different scenarios:
- If you have 3–4 hours before your workout, you can have a regular meal that includes complex carbs (such as whole grains, starchy vegetables, beans, or lentils), lean protein (such as chicken, fish, eggs, or tofu), and healthy fats (such as nuts, seeds, avocado, or olive oil). You can also add some non-starchy vegetables (such as leafy greens, broccoli, carrots, or tomatoes) for extra vitamins and minerals.
- If you have 2–3 hours before your workout, you can have a smaller meal that still includes some complex carbs and lean protein, but less fat and fiber. For example, you can have a sandwich on whole-grain bread with turkey breast and lettuce, or a bowl of oatmeal with milk and berries.
- If you have 1–2 hours before your workout, you can have a light snack that consists mainly of simple carbs and some protein. For example, you can have a banana with peanut butter, a yogurt with granola, or a protein bar.
- If you have less than an hour before your workout, you can have a very small snack that is easy to digest and provides a quick boost of energy. For example, you can have a piece of fruit (such as an apple or an orange), a handful of dried fruits (such as raisins or dates), or a sports drink.
5 best foods to eat before a workout
Now that you know what and when to eat before a workout, here are some specific examples of foods that can help you fuel your exercise:
- Bananas: Bananas are one of the best foods to eat before a workout. They are rich in natural sugars (fructose and glucose), which provide a steady stream of energy over time. They also contain potassium, which is an electrolyte that helps regulate fluid balance and muscle contractions. Bananas are easy to digest and can be eaten alone or paired with some protein (such as peanut butter or yogurt) for extra benefits.
- Oats: Oats are another great source of carbohydrates that can keep you energized throughout your workout. They are high in beta-glucan, a type of soluble fiber that can help lower cholesterol levels and improve blood sugar control3. Oats also contain antioxidants (such as polyphenols) that can protect against oxidative stress and inflammation3. You can cook oats with water or milk and add some fruits (such as berries or bananas) or nuts (such as almonds or walnuts) for some healthy fats and antioxidants1.
- Eggs: Eggs are one of the best sources of high-quality protein that can support your muscle growth and recovery. They contain all nine essential amino acids, which are the building blocks of protein that your body cannot make on its own. Eggs also provide other nutrients, such as choline, which is important for brain function and metabolism. You can eat eggs in various ways, such as boiled, scrambled, or poached, and pair them with some whole-grain bread or toast for some carbs.
- Greek yogurt: Greek yogurt is another excellent source of protein that can help you fuel your workout. It has more protein than regular yogurt, which can help you feel fuller and more satisfied. It also contains probiotics, which are beneficial bacteria that can improve your gut health and immunity. You can eat Greek yogurt plain or with some fruits (such as berries or bananas) or granola for some extra carbs and flavor.
- Coffee: Coffee is not a food, but it can be a great pre-workout drink if you need a boost of energy and alertness. Coffee contains caffeine, which is a stimulant that can enhance your exercise performance by increasing your endurance, power, speed, and reaction time. Caffeine can also reduce your perceived exertion and pain during exercise, making it feel easier and more enjoyable. However, caffeine can also have some side effects, such as anxiety, insomnia, and dehydration, so you should limit your intake to no more than 400 milligrams (mg) per day and avoid drinking coffee too close to bedtime.
Summary
Eating before a workout can help you optimize your exercise performance and recovery by providing your body with enough energy and nutrients. The best foods to eat before a workout are those that are rich in carbohydrates and protein, and low in fat and fiber. You should also pay attention to the timing of your pre-workout meal or snack, depending on how much time you have before your workout and how much food you can tolerate. Some examples of good pre-workout foods are bananas, oats, eggs, Greek yogurt, and coffee. Try experimenting with different foods and see what works best for you.