Pre-Workout Nutrition: What’s Best to Eat Before Exercising for Maximum Results

 

We’ve all been there—hitting the gym or starting a run, only to feel sluggish and drained just a few minutes in. Often, it’s not just a matter of motivation or fitness level; it’s about the fuel you’ve put in your body. 

What you eat before a workout plays a major role in your energy levels, endurance, and recovery. A well-timed, balanced pre-workout meal can make the difference between powering through your training or falling flat halfway through.

When planning your pre-workout nutrition, it’s crucial to consider factors like workout timing, exercise intensity, and even your unique health needs—think endurance levels, metabolic rate, and other genetic factors.

To give you the best advice, we’ve partnered with Pippa Mullins, RD (SA), a highly respected Clinical Dietitian specializing in sports nutrition. In this blog, Pippa will share some of her expert advice on optimizing pre-workout nutrition, so you can enhance your performance and recovery.

From the right timing for meals and key macronutrient choices to essential hydration tips and foods to avoid, this guide provides everything you need to fine-tune your pre-workout nutrition and reach your fitness goals faster.

Macronutrient Focus for Optimal Performance

The right balance of carbohydrates, protein, and fats can make or break your workout, says Pippa, influencing everything from energy levels to muscle endurance and recovery. 

Each macronutrient has a unique role: 

• Carbohydrates are your main source of quick energy

• Protein aids in muscle repair, and 

• Fats offer sustained fuel for extended activities

The right pre-workout meals not only enhance endurance but also maximize muscle growth and minimize fatigue or energy crashes.

Carbohydrates: The Primary Energy Source

Carbohydrates are your go-to fuel for high-intensity workouts, providing the quick energy needed to power through high-intensity training sessions. Studies show that carb intake before exercise helps replenish glycogen faster, which are key for endurance and stamina during prolonged or intense exercise.

Carbs also support hormonal balance, boosting insulin levels to create an anabolic, muscle-building environment that primes your body for recovery.

Types of Carbs to Include in Your Pre-Workout Meal

​​By timing the main carbohydrate types effectively, you can ensure consistent energy flow that supports endurance and maximizes performance in any workout.

• Complex Carbohydrates (2–3 hours before): Provide a steady energy release without spikes or crashes. 

• Examples: Whole-grain pasta, oatmeal, sweet potatoes, brown rice.

• Simple (Easily Digestible) Carbohydrates (30–60 minutes before): Digest quickly for an immediate energy boost. 

• Examples: Bananas, low-fiber fruits, applesauce, energy bars with minimal fiber content.

Protein: Essential for Muscle Repair

Protein is essential for muscle repair and growth. Made up of amino acids, protein helps repair microtears in muscles caused by intense workouts, aiding in muscle maintenance and strength development.

While carbohydrates remain the primary fuel, protein becomes an energy source when glycogen levels dip. 

For optimal results, aim for 1.4–2.0 grams of protein per kilogram of body weight daily. Pre-workout protein, consumed 2–3 hours before, primes your body for recovery, while 20–40 grams post-workout aids in maximum repair and growth.

Types of Proteins to Include in Your Pre-workout Meal

By strategically timing and selecting your protein sources, you’ll support muscle recovery and optimize performance with every workout. 

Here’s a cheat sheet for choosing the right type of protein based on timing and digestion rate:

• Lean Animal Proteins  (2–3 hours before): Quick-digesting and rich in essential amino acids. 

• Examples: Chicken, turkey, fish, lean beef.
  

• Plant-Based Proteins (2–3 hours before): Nutrient-dense and ideal for vegetarian or vegan diets. 

• Examples: Lentils, chickpeas, tofu, quinoa.
  

• Protein Supplements (30–60 minutes before): Convenient and quick-digesting for immediate amino acid delivery. 

• Examples: Whey protein, plant-based protein powders.

Fats: To Limit Right Before Workouts

Healthy fats are essential for energy and support various bodily functions, from hormone production to nutrient absorption. 

Fats provide a concentrated energy source (9 calories per gram) and are best for sustaining lower-intensity workouts over longer periods. However, they digest slowly, which can weigh you down during high-intensity exercise if eaten too close to your workout.

During moderate activity, fats can fuel the body effectively and help regulate hormones. Certain fats, like omega-3s, also offer anti-inflammatory benefits that may aid in post-workout recovery.

Types of Fats to Avoid/Include in Your Pre-workout Meal

Including healthy fats in meals 2-3 hours before exercise can provide steady energy without hindering performance. Here’s a guide on which fats to include—and which to avoid—based on timing:

• Include: Unsaturated fats for steady energy and health benefits.
  Examples: Avocado, olive oil, nuts, seeds.

• Limit: Saturated fats that slow digestion.
  Examples: Full-fat dairy, fatty cuts of meat.

• Avoid: Trans fats, which provide no nutritional value.
  Examples: Packaged snacks, fried foods, margarine.

Nutritional Recommendations Based on Exercise Intensity and Timing

Balancing carbohydrates, protein, and fats is essential for fueling your body effectively. But to truly optimize performance and comfort during exercise, it’s just as important to tailor your meals to match the intensity of your workout.

By aligning what you eat with how hard you plan to train, you can ensure the right balance of energy and nutrients to support endurance, strength, and recovery. Let’s break down specific meal suggestions based on exercise intensity and timing so you can feel at your best, whatever your workout demands.

Workout Intensity	Timing	Meal Suggestions
Low Intensity (e.g., walking, light yoga, active recovery runs/rides/swims)	2-3 Hours Before	Whole Grain Toast with Avocado Greek Yogurt with Fruit
	1-2 Hours Before	Peanut Butter on Rice Cakes Cottage Cheese with Berries
	30-60 Minutes Before	Piece of Fruit (Banana or Apple)
Moderate Intensity (e.g., brisk walking, cycling)	2-3 Hours Before	Oatmeal with Berries and Nut Butter Chicken Salad with Whole Grain Bread
	1-2 Hours Before	Smoothie with Low-Fat Milk, Protein Powder, and Spinach Quinoa Salad with Vegetables
	30-60 Minutes Before	Crackers with Peanut Butter Energy Bars with Moderate Protein
High Intensity (e.g., running, HIIT)	2-3 Hours Before	Brown Rice with Lean Protein and Vegetables Whole Grain Pasta with Tomato Sauce and Lean Ground Turkey
	1-2 Hours Before	Sweet Potato with Greek Yogurt Chickpea Salad
	30-60 Minutes Before	Home-made Fruit Smoothie Dates or High-Carb Energy Bars Small Bowl of Oatmeal with Honey

Morning vs. Afternoon Pre-Workout Nutrition

When it comes to pre-workout meals, timing plays a significant role in determining your body’s needs. Morning exercisers often face different nutritional challenges compared to those working out later in the day. “Morning exercise follows an overnight fast and possibly a low carbohydrate supper,” says Pippa. “This means that your body’s glycogen stores have been partially depleted. Workouts lasting longer than 60 minutes of moderate to intense exercise may require a pre-workout snack to compensate for the depleted glycogen stores.”

For workouts longer than 60 minutes, Pippa says replenishing depleted glycogen stores is crucial. Simple pre-workout snacks like a banana, a small bowl of oats, or a few dates can provide the quick energy your body needs.

Afternoon or evening workouts, on the other hand, are influenced by what you’ve eaten throughout the day. Pippa explains:

“Eating adequately during the day, means having breakfast, lunch and/ or snacks to help replenish your glycogen reserves that were depleted over night as well as providing fuel to support your daily activities. Including carbohydrates with these meals in the form of fruit, oats, vegetables, rice, sandwiches, quinoa etc. as part of balanced meals is more likely to ensure adequate glycogen reserves.”

Balanced meals with carbohydrates like fruit, oats, rice, or quinoa can set you up for a successful training session. However, if your last meal was more than four hours before exercise, a quick snack such as crackers with peanut butter or a homemade fruit smoothie can bridge the gap.

Fasted Training: Yay, Nay, or Maybe?

As athletes and fitness enthusiasts seek ways to optimize their training, fasted workouts—exercising on an empty stomach—have gained attention as a potential method to boost fat utilization and metabolic adaptability. 

Yet, fasted training doesn’t offer universal benefits, and its effectiveness can vary significantly depending on the individual, the workout intensity, and overall goals.

Understanding the science behind fasted training and evaluating its alignment with personal performance needs can help maximize benefits while avoiding pitfalls. Let’s dive into what fasted training entails, its potential advantages, and factors to consider before making it a regular part of your routine.

What Is Fasted Training? 

Fasted training refers to exercising on an empty stomach, typically after at least 8–12 hours without food, often done with morning cardio sessions. 

Many people choose fasted training believing that, with lower glycogen stores, the body may switch to utilizing fat more readily as a primary fuel source. While some athletes see benefits, this approach isn’t for everyone.

Benefits of Fasted Training

For those exploring new ways to enhance endurance and body composition, fasted training offers some unique metabolic advantages. 

It encourages the body to adapt to using stored energy sources, a process that can support greater resilience in energy management over time. Here’s how this approach may benefit specific fitness goals:

✅ Increased Fat Utilization

With lower insulin levels and increased lipolysis, fasted training can help promote fat oxidation. This makes it appealing for those focusing on fat loss or body composition.

✅Enhanced Metabolic Flexibility 

Training on an empty stomach may improve the body's ability to switch between carbohydrates and fat as fuel sources, potentially enhancing endurance performance over time.

✅Hormonal Benefits

Fasted training can stimulate the release of growth hormone (HGH), which aids in muscle preservation and fat loss.

✅Adaptation for Endurance Events

For ultra-endurance athletes, fasted training can build adaptation to perform when fuel is scarce, which may be beneficial during long events.

Limitations and Considerations

While fasted training has its perks, it also presents challenges that might affect performance, especially for high-intensity workouts.

Understanding these limitations can help athletes decide when this approach is beneficial and when it’s better to prioritize energy and recovery. Here are key factors to consider:

⚠️ Performance Impact

Fasted training can impair performance in high-intensity or extended workouts (over 60 minutes), as it can lower energy levels and increase perceived exertion.

⚠️ Risk of Muscle Breakdown

Longer fasted sessions may lead to muscle protein breakdown if the body seeks additional energy sources, which can hinder recovery and muscle growth.

⚠️ Delayed Recovery

Without adequate pre-exercise nutrition, recovery may be delayed due to insufficient nutrients available for muscle repair and glycogen replenishment.

⚠️ Individual Variability

Not everyone adapts well to fasted training, and some people experience greater fatigue or lower motivation when training on an empty stomach.

Downloadable Sample Meal Sheet for High-intensity Training

Considerations Based on Individual Factors

Athletic nutrition isn’t a one-size-fits-all solution. 

Individual factors such as genetics, gender, and pre-existing medical conditions can significantly impact how the body responds to nutrition and exercise. 

By understanding these personal aspects, athletes can make more informed choices and tailor their diet to support peak performance and overall well-being.

Genetic Influences 

The impact of genetics on nutrition is increasingly recognized, particularly in athletic performance. Genetic variations can affect metabolism, energy utilization, and how the body processes certain nutrients, making personalized nutrition plans an effective tool for optimizing results.

• Metabolism Variability

Genetics can affect how quickly and efficiently an athlete can access energy stores. This may be impacted further by how genes affect nutrients needed for energy production for example having adequate choline, vitamin B12, folate, or magnesium. These nutrients act as cofactors (activators) of enzymes needed for energy metabolism. 

• Some athletes rely more on regular carbohydrate intake for fuel than others. 

• Fat breakdown for energy production can also depend on multiple actions governed by gene variants. 

• Protein needs may be amplified depending on the ability to repair connective tissue or manufacture brain chemicals.

• Nutrient Utilization

Specific genetic markers can influence how well the body uses essential nutrients, which directly impacts energy levels, recovery, and muscle repair. For example, the ACSL1 or ADRB genes may influence how efficient an athlete may be at using fat as fuel or if they are more dependent on carbohydrates for fuel reserves.

Athletes aware of these genetic predispositions can adjust their diet to align with their body's strengths, potentially boosting performance and recovery.

Gender Differences

Gender plays a notable role in nutritional needs, with differing caloric requirements and nutrient priorities for men and women. Addressing these differences can help athletes maximize energy, strength, and recovery based on their unique physiological makeup.

• Caloric Requirements 

Due to differences in muscle mass and basal metabolic rate, men generally require a higher caloric intake than women. Tailoring intake to these needs can prevent energy dips and enhance workout performance.

• Nutrient Focus for Women

Women, particularly athletes, often need to prioritize iron to support healthy energy levels. Especially around menstruation, as low iron can lead to fatigue and reduced endurance. 

Additionally, as women age, shifts in hormonal balance—especially during perimenopause and menopause—can impact nutrient needs, particularly protein, to combat muscle loss. 

Foods like lean meats, legumes, and iron-rich vegetables can support these needs, while additional protein helps maintain muscle mass and strength.

• Nutrient Focus for Men

Protein intake is essential for men to sustain and build muscle, particularly post-exercise, aiding in repair and growth. 

As men age, muscle mass loss also becomes a concern, increasing the importance of consistent protein intake. Lean proteins, eggs, and dairy can support muscle health and provide energy for recovery.

Pre-existing Medical Conditions

Managing medical conditions through nutrition can be critical for athletic performance. Athletes with specific health concerns benefit from adapting their diet to manage symptoms and enhance energy and recovery.

• Insulin Resistance/Hormonal Issues

For those managing insulin resistance or hormonal conditions, maintaining stable blood sugar levels is key. A focus on low glycemic index foods—such as sweet potatoes, quinoa, and legumes—can help avoid energy crashes and sustain performance. Regular blood sugar monitoring and meal adjustments allow athletes to support steady energy levels.

• Food Allergies and Sensitivities

Food allergies or sensitivities, if unmanaged, can lead to digestive discomfort, inflammation, and impaired performance. 

Athletes should identify trigger foods and choose suitable alternatives, such as gluten-free grains for those with gluten sensitivities or dairy substitutes like almond or oat milk. 

Working with a nutritionist or dietitian allows athletes to receive expert guidance tailored to their unique genetic and health profiles. Professionals can develop a customized plan that considers all individual factors, helping athletes achieve their goals in a safe and effective manner.

Foods to Avoid Before Workouts

Eating the wrong foods before a workout can lead to digestive issues, fatigue, or even dehydration, all of which can hinder performance. By avoiding certain types of food, athletes can minimize discomfort and maximize their energy levels during exercise.

Specifically, stay away from these food before working out: 

1. High-Fiber Foods

Fiber is essential for overall health, but consuming too much right before a workout can lead to slower digestion and uncomfortable bloating. High-fiber foods can cause gastrointestinal distress, which is the last thing you want while trying to perform at your best.

• Cruciferous Vegetables: Broccoli, cauliflower, and brussels sprouts

• Beans and Legumes: Foods like lentils, chickpeas, and black beans 

• Whole Grains: Foods like whole grain bread or pasta can be slow to digest
  
  

2. High-Fat Foods

While fats are an essential macronutrient, consuming high-fat foods right before a workout can slow digestion and cause feelings of sluggishness. For activities requiring quick bursts of energy or intense cardio, high-fat foods may leave you feeling weighed down.

• Nuts

• Avocados

• Fried Foods
  
  

3. Carbonated Beverages

Carbonated drinks, while refreshing, can cause bloating and put extra pressure on the stomach. They may also contribute to dehydration, as they often contain caffeine, which has a diuretic effect.

Opt for plain water or low-sugar sports drinks to stay hydrated without the risks associated with carbonated beverages.

4. Dairy Products

Dairy can be problematic for some people, causing bloating or gas due to lactose intolerance or sensitivity. High-fat dairy products can also lead to lethargy before workouts.

5. Sugary Foods and Drinks

Foods high in refined sugar (like candy or pastries) can lead to a quick energy spike followed by a crash, leaving you fatigued. Energy drinks, on the other hand, are often loaded with sugar and caffeine, and can cause jitters or heart palpitations.

6. Spicy Foods

Spicy foods can lead to heartburn or indigestion, especially when paired with physical activity. Spicy ingredients like chili peppers stimulate the digestive system and may cause acid reflux or an upset stomach.

For a comfortable workout, opt for bland, easy-to-digest foods in the hours leading up to exercise.

7. Heavy Meals

Large, protein-rich or fatty meals like burgers or pizza can take hours to digest fully. These meals sit in the stomach for longer, diverting energy to digestion rather than exercise.

Fuel Your Fitness Journey with Nutritious Pre-workout Meals

Proper pre-workout nutrition can significantly impact your exercise performance, helping you train harder and recover faster. To get the most out of your workouts, tailor your meals to your exercise intensity, fitness goals, and individual needs, especially if you have specific dietary considerations.

Focus on balanced meals with carbohydrates for energy and protein for muscle repair, while keeping fats minimal to avoid sluggishness. Time your meals to match your workout schedule—opt for easily digestible snacks if you're exercising within an hour, or a well-rounded meal if you have more time. 

Stay hydrated to enhance endurance and recovery, and listen to your body to find the best approach for your unique needs. With the right fuel, you can power through every session and see lasting results.

Taking these steps can optimize your fitness routine, giving you the energy and focus to tackle each workout and see lasting results.

FAQs

What common foods do people often assume are ‘healthy’ pre-workout options that might not actually be ideal?

Pippa Mullins, RD (SA), Clinical Dietitian shares:

A food high in sugar and refined starch without any protein or healthy fats to counter the rate of digestion and absorption may be detrimental to a good training session. Examples include: a plain rusk, bowl of high sugar cereal, white toast with honey/ jam/ syrup, sweets or biscuits.

Other snacks that are unlikely to positively support a good training session include high fat or protein foods with carbohydrates. Examples include: nuts, droëwors, salami sticks, cheese, ‘bullet coffee’, sachet of nut butter.

What foods should I eat to improve endurance during workouts?

To sustain endurance during workouts, focus on preventing fuel depletion, dehydration, and gastrointestinal distress caused by inappropriate carbohydrate intake. Our subject-matter expert, Pippa Mullins, Clinical Dietitian, recommends consuming 30-60g of carbohydrates per hour to maintain energy levels.

For hydration and fuel, sports drinks provide carbohydrates in liquid form. Alternatively, you can pair liquids with solid carbohydrate sources such as bananas, dates, baby potatoes, energy bars, or sports sweets. The best choice depends on your personal preference and tolerance, so experiment to find what works for you.

Should you eat before or after a workout?

Both are important. Eat before for energy and after for recovery. Tailor your meals to your workout type and goals.

How long should you wait to work out after eating?

Wait 1–3 hours after a meal or 30–60 minutes after a light snack to avoid discomfort during exercise.

Is it OK to work out on an empty stomach?

It’s fine for low-intensity workouts but may impair performance for high-intensity or endurance sessions. Listen to your body and experiment with what works for you.