What to Eat Before a Workout: 10 Great Options for Any Meal of the Day

Before you go to the gym or hit another strength-training circuit, it’s important to plan ahead with a solid pre-workout eating strategy. The right nutrition before your workout can give you energy, increase your stamina, and help you get the most out of your training time. You don’t need to eat a large meal before exercising, but you do need about 120 calories of carbohydrates about an hour beforehand.

What to Eat Before a Workout: 10 Great Options for Any Meal of the Day

This small amount of carbs helps release stored sugar into your bloodstream so that it’s available as an instant source of energy when you begin working out. These pre-workout carbs should be mostly simple (like fructose from fruits) rather than complex (like starch from veggies).

Why a Small Pre-Workout Meal is Important

If you eat a large meal and then exercise, your body will have to dig into that food as fuel. At the same time, it will divert blood flow to your digestive system which will not be helpful to your muscles. You can avoid this by eating a small meal an hour before your workout. This will give you the fuel you need to get your workout done and have enough blood flow in your muscles so you can get a good workout.

When you don’t eat enough or eat the wrong things, your body will pull from energy stores like glycogen (stored sugar) and fat. This can actually make it harder for you to work out efficiently since your body will slow down to accommodate the lack of fuel. In fact, a pre-workout meal can help you perform better for up to two hours after you exercise. This means fewer people will be stuck in a gym with a low blood sugar crash towards the end of a workout.

Don’t Forget to Fuel During

A pre-workout meal gives you the energy you need to get through your workout. But don’t forget to fuel again during your workout! This is important for three reasons. First, it will help you push through the tough parts of your workout. If you’re lacking fuel, you’ll start to feel fatigued and even tempted to quit before you get results. Second, it will help you avoid any cramps or soreness you might experience from working out on an empty stomach. Third, it will help you avoid discomfort after working out.

A Handy Guide to Pre-Workout Nutrition

If you’re still feeling a bit unsure about pre-workout nutrition, keep these tips in mind: Get enough protein - Protein is essential for muscle growth, repair, and even fat burning. It can also help you feel full and curb hunger so you don’t overeat after your workout. Pre-workout carbs - Carbohydrates (like fruits, vegetables, and grains) are your body’s main source of energy.

These should be your main source of fuel before a workout. Pre-workout protein - Protein is also beneficial before a workout because it helps build muscle. Pre-workout fat - You should avoid fat before a workout because it takes a long time to digest and will make you feel sluggish before you even start working out. Pre-workout drinks - While a healthy meal is ideal, you can still achieve the same energy without consuming large amounts of food.

There’s No Need for a Big Pre-Workout Meal

If you’re eating a meal with tons of calories before a workout, you might be tempted to think that you need to eat even more after. However, it’s important to avoid overeating after your workout. Pre-workout eating will actually put you in a mild state of calorie deficit. This means that eating too many calories after your workout will easily lead to fat gain and even weight gain.

Pre-workout eating will give you the energy you need to have a great workout. After your workout, you need to fuel your body with nutrients to recover, build muscle, and avoid muscle soreness. The best way to do this is to eat a light, healthy meal that’s rich in protein.

Bottom line

When you plan ahead and eat the right amount of calories, you can achieve your fitness goals faster. A good pre-workout meal gives you energy for your workout and something to recover with afterwards. Keep in mind that you don’t need to eat a super-sized meal before you exercise. A small amount of carbs (about 400 calories) an hour before your workout can provide enough energy to get you through your entire workout.