You wouldn’t put the wrong gas in your car, so why would you do that to your body before a workout? When you lift weights, run a long distance, or do yoga, what you eat and when you eat it change. Let’s talk about the best foods to eat before working out, no complicated recipes, just things you can make.
- Strength / Weights
Going to the gym? You need protein to start repairing your muscles early and energy to get through reps.
If you have 2–3 hours before your session? Eat a balanced meal that includes sweet potatoes (carbs for energy), grilled chicken (lean protein), and an avocado-walnut salad (healthy fats to keep you full). It’s filling but not too heavy, so you won’t get stomachaches in the middle of your workout.
Do you only have less than an hour? Get a snack that won’t take long to digest. Greek yogurt with berries (natural sugar) and oats (slow-burning carbs) is a good combination. Or just a few nuts and a banana—something small that won’t make you feel heavy.
The goal here is? Carbs to keep you from crashing in the middle of a set and protein to start building muscle. You don’t need fancy supplements; whole foods work just as well.
- Stamina Cardio (running, biking)
Long bike rides, hikes, or runs? Your body is burning glycogen quickly, so you need a lot of carbs.
If you eat 1 to 3 hours before? Oatmeal is a classic dish. Add fruit (bananas, berries, or anything else you like) on top for more sugar. Don’t eat too much fiber or heavy fats; they will sit in your stomach and make you feel sick when you move.
Only 30 to 60 minutes left? Don’t make it too hard. A banana works; it’s easy to peel and eat on the go. Raisins are also good because they are small, easy to carry, and full of carbs. Don’t eat too much too soon, or you’ll get cramps.
The goal? A lot of carbs and not much fat or fiber. You need to add more glycogen to your stores so you don’t hit a wall at mile 5 and your stomach stays happy.
- HIIT or Boot Camp
HIIT is short but very hard. You need energy that comes on quickly and lasts.
Have 2 to 3 hours? Mix a complex carb with a moderate amount of protein. Rice (carbs) and lean meat (like chicken, turkey, or fish) go well together. You can add a little vegetable if you want, but don’t go overboard. You don’t need a big meal; you don’t want to be full when you do burpees.
Just one hour before? Mix banana, spinach, and a scoop of protein powder to make a smoothie with fruit and protein. Or a banana with salted nuts. The carbs give you energy, the protein keeps you steady, and the sodium gives you electrolytes.
What is the goal? Quick energy to get you through those 30-second sprints and long-lasting fuel to finish strong. Electrolytes like sodium, potassium, and magnesium help keep your fluids in balance, which is important when you’re sweating a lot for 20 minutes.
- Low-Intensity Yoga or Pilates
Yoga, Pilates, or a slow walk? You don’t need a big meal before yoga class because too much food will make you feel heavy when you stretch or pose.
If you’re hungry an hour before? A small snack is fine. A small cup of yogurt and berries that is creamy, sweet, and easy to digest. Or a piece of toast with no butter, just plain or with a little jam. Avoid foods that are greasy or spicy; you don’t want to have reflux while doing the downward dog.
You don’t have to eat anything if you’re not hungry. You won’t crash if you’re empty because low-intensity workouts don’t burn as much energy.
What is the goal? Don’t feel full, but keep your blood sugar from dropping (so you don’t get lightheaded during a hold). Make it small and easy.
- Early in the morning (fasted)
Working out first thing in the morning? Some people love working out while fasting, and others hate it. It all depends on how much you can handle.
If you want to stay hungry? Just black coffee. Just caffeine to give you a boost, no cream or sugar. It won’t break your fast, and it might even help you do better.
If you need a little energy, 30 to 60 minutes before? A banana works; it’s small and easy to eat. Or toast with jam, which has carbs that give you energy without making you feel heavy. Don’t worry about “ruining” your fat loss. Working out while you’re hungry doesn’t help you lose fat, but eating can help you do better.
The goal? Do what makes you happy. If you’re tired from fasting, eat a small meal. Stick to coffee if you don’t need it. There are no rules, just what feels good for your body.
- Session in the evening
Workouts in the evening? You’ve been awake all day, so your energy is probably low. You need a snack to get your energy back up, but not so much that it ruins dinner.
Eat 2–3 hours before? Apple with nut butter is crunchy, creamy, and has a good balance of carbs and protein. Or half a bagel with peanut butter. It’s easy to make, filling, and gives you energy. If you want something more filling, rice and chicken work too.
After you work out? Have a dinner that is balanced. Quinoa has carbs, vegetables have fiber, and salmon has protein and healthy fats. It will give you back the energy you used up, spare your muscles, and help you heal overnight.
What is the goal? Get your energy back during the day so you don’t drag through your workout. Then, after sweating, refuel to help your body recover.
In the end
There isn’t one meal that works for everyone before a workout. You need to match the carbs, protein, timing, fat, fiber, and electrolytes to your workout type, intensity, and how comfortable you feel.
If something makes you feel bad while you work out? Get rid of it. If a snack is the best workout you’ve ever had, keep going. Listen to your body at the end of the day; it knows what it needs.
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