Pre-Workout Fuel: What to Eat Before a Workout

Have you ever walked into the gym feeling sluggish, only to fizzle out halfway through your workout? The problem might not be your motivation, but your fuel. What you eat and when you eat can be the difference between dragging through reps and powering through them.

Written by: Sasha Tran

Reviewed by: Heather Bray, RD

Why Pre-Workout Fuel Matters

Before you work out it’s important that you fuel your body to get through it. Feeding your body will give you the energy and nutrients needed to perform your best during a workout. It can also prevent fatigue, support muscle function, and can even reduce the risk of injury. Skipping your pre-workout meal or eating the wrong foods can leave you unable to perform at your best. 

When Should You Eat Before a Workout?

The timing of your pre-workout meal is just as important as your pre-workout meal. As it ensures you have enough digestion time and enough energy to power through your workout. Depending on the type of exercise you’re going to do will depend on when you should eat your pre-workout meal. If you’re doing a short workout (under 1 hour) then a small snack 30 minutes beforehand is often sufficient. It will help provide you with a small burst of energy to get through your workout without needing you to wait hours to digest before exercising. If your workout is moderate to long (over 1 hour) then you’ll need to eat a larger meal or well-balanced snack 1-3 hours beforehand. This will give you time to digest while also ensuring that you have adequate fuel for your workout. 

How Macronutrients Power Your Workout

Carbohydrates 

Carbohydrates are your main energy source. When you eat carbohydrates they break down into glucose which then gets used for quick energy. And any extra glucose will get stored as glycogen in your muscles and liver which are ready to be used during exercise.

Protein

Although protein isn’t the go-to macronutrient to provide your body with fuel, it plays an important supporting role. Eating protein before a workout will provide your muscles with amino acids which are needed to reduce muscle breakdown during your workout. Protein also helps your recovery process with muscle repair and rebuilding, while also stimulating muscle growth.

Fat

While fat isn’t the ideal choice for fueling short-intensity workouts because it digests slowly, it can provide longer-lasting energy. It can be great for lower-intensity or longer workouts such as hiking. 

Pre-Workout Snack and Meal Ideas

Snack Ideas:

• Bananas: provide easily digestible carbohydrates for energy

• Apple slices with peanut butter: provide carbohydrates and protein

• Greek yogurt with fruit: a good source of protein and carbohydrates

• Smoothie: quick and easy source of carbohydrates (e.g. 1 cup milk of choice with a piece of fruit, ice and ½ cup yogurt - pro tip: save the protein powder for after your workout)

Meal Ideas: 

• Chicken rice bowl: provides lean protein and complex carbohydrates

• Scrambled eggs with toast: source of carbohydrates and protein

• Quinoa salad with chickpeas and feta: contains all three macronutrients

Final Thoughts

Fuelling your body before your workout isn’t just about avoiding hunger, it’s about giving your body the energy to perform your best during your workout. Choosing the right pre-workout meal and timing your meals can make a big difference in your workouts. Listen to your body and find what works best for you, and make pre-workout nutrition part of your fitness routine.