What Should You Eat Before A Workout?

When you fuel your body with the right nutrients before a workout, you'll have all the energy and strength you need to perform at your best.

Just try not to look like her…

What you should eat before a workout broken down by macronutrient:

Carbohydrates: These are your body's go-to energy source for high-intensity, short-duration workouts. The body stores carbs as glycogen in the liver and muscles and these glycogen stores are used as the main energy source for intense exercise.

However, for longer workouts, the role of carbs can vary depending on intensity, type of exercise, and diet. Just remember that glycogen stores are limited, so as they become depleted, performance and intensity may suffer. Consuming carbs can help increase glycogen stores and utilization, as well as boost carb oxidation during exercise.

Protein: This is an important nutrient for athletic performance, and consuming protein before exercise can have a number of benefits. Pre-workout protein consumption has been shown to increase muscle protein synthesis, which helps with muscle growth and repair. In one study, consuming 25 grams of whey protein before exercise was found to improve whole-body anabolism (aka muscle growth) compared to a placebo.

Other potential benefits of eating protein before exercise include increased muscle mass, improved muscle recovery, increased strength, and enhanced muscle performance.

Fats: These serve as a fuel source for longer, lower-intensity workouts.

How long before a workout should you plan to eat?

The timing of your pre-workout meal is crucial. To get the most out of your training, aim to consume a complete meal containing carbs, protein, and fat 2-3 hours before exercising, especially for longer workouts.

If you can't eat a full meal that far in advance, try a smaller, simpler meal closer to your workout time. Go for simple carbs and some protein to help prevent stomach discomfort during exercise.

Need some meal ideas? Here are some options for different time frames before a workout:

2-3 hours or more before: sandwich on whole-grain bread with lean protein and a side salad; egg omelet with whole-grain toast topped with avocado spread and a cup of fruit; lean protein with brown rice and roasted vegetables.

2 hours before: protein smoothie with milk, protein powder, banana, and mixed berries; whole-grain cereal and milk; a cup of oatmeal topped with banana and sliced almonds; natural almond butter and fruit preserve sandwich on whole-grain bread.

1 hour or less before: Greek yogurt and fruit; nutrition bar with protein; a piece of fruit like a banana, orange, or apple.

Remember, you don't have to eat multiple pre-workout meals at different times. Just choose one of these options and see what works best for you.

Conclusion

Carbs provide energy for high-intensity exercise and help replenish glycogen stores, while fat serves as a fuel source for longer, lower-intensity workouts. Protein helps with muscle protein synthesis and recovery. All three macronutrients play a role in supporting optimal athletic performance and recovery.

So, make sure to fuel up with a complete meal containing carbs, protein, and fat 2-3 hours before your workout. For closer-to-workout meals, opt for simple carbs and some protein to prevent stomach discomfort.