• Nutrition
• Lifestyle

The Best Foods to Eat Before a Workout

Medically reviewed and edited by Debra England, MSN, APRN, FNP-BC, NBC-HWC

Have you ever felt faint while exercising or like you couldn’t give your best because you were working out on an empty stomach?

That’s because what you eat before a workout can significantly impact your overall exercise performance.

Proper pre-workout nutrition can make your workout more efficient and help you recover after your session.

However, knowing which foods to choose and when to eat them can be challenging. 

In this guide, we’ll discuss everything you need to know about eating before exercising, including meal and snack ideas to help fuel your workout and reach your goals.

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Why Should You Eat Before a Workout?

Provides an energy boost 

When you eat the right foods before working out, you supply your body with the fuel it needs to perform at its best.

For example, carbohydrates are the body’s main energy source, so consuming a meal rich in this nutrient before exercising can help you maintain performance levels.

This energy boost also makes a significant difference during high-intensity exercise or longer workout sessions, helping to improve your endurance. 

May enhance performance

Consuming the right balance of nutrients before a workout may help you exercise for longer, lift heavier weights, and maintain better endurance. 

Proteins are particularly important for this because they’re essential for supporting muscle growth and repair. 

Similarly, healthy fats and carbohydrates provide a sustained energy release to improve endurance.

Having a meal or snack packed with these nutrients ensures muscle support during strenuous activity to enhance your overall performance. 

May aid post-workout recovery 

What you eat before a workout doesn’t just affect your performance during exercise, it also plays a crucial role in your recovery afterwards.

For example, consuming protein before a workout can help reduce muscle damage and promote faster recovery. 

This is because amino acids from protein are more readily available to repair and build muscle mass immediately after exercise. 

Eating a balanced meal that includes nutrients like carbohydrates and fat can also help replenish glycogen stores, ensuring effective recovery post-workout.

Which Foods Should You Eat Before Working Out?

Protein-rich foods 

Consuming protein before a workout provides your body with essential amino acids that reduce muscle soreness during exercise. 

This can also aid long-term recovery and is essential for helping you build lean muscle. Some good protein-rich foods include:

• Lean meats, like chicken breast, turkey, and beef

• Dairy products, including Greek yogurt, cottage cheese, and low-fat milk 

• Plant-based proteins, such as tofu, tempeh, and legumes

Carbohydrates 

Since carbohydrates are the body’s primary source of energy, you should consume foods high in this nutrient before a workout. 

Carbohydrates help support sustained energy release during your workout, which is important for improving endurance. 

Choose complex carbohydrates — which are more nutrient-dense and ensure consistent energy supply — such as:

• Whole grains, like brown rice, quinoa, oatmeal, and whole wheat bread

• Fruits, like bananas, berries, apples, and oranges

• Vegetables, including sweet potatoes, carrots, and broccoli 

Healthy fats 

Similar to carbohydrates, healthy fats provide the body with a sustained source of energy, making them a great food option for longer workouts. 

Not only do these fats improve your endurance, but they can also promote satiety without causing blood sugar spikes

Include moderate amounts of healthy fats in your pre-workout meals, such as:

• Avocados

• Nuts and seeds

• Healthy oils, like olive and coconut oil

Hydrating drinks 

Staying hydrated is crucial for optimal performance and preventing significant water loss during intense exercise.

This loss of water can negatively affect your endurance during a workout and may also cause dizziness and nausea. 

To avoid this, you can opt for drinks like:

• Water

• Electrolyte-rich sports drinks 

• Coconut water

Start hydrating about an hour to 30 minutes before your workout and continue sipping fluids through your session.  

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Are There Foods You Should Avoid Eating Before Exercising?

Foods high in unhealthy fats

Unhealthy fats — such as those found in fried foods and greasy dishes — can slow down digestion and make you feel sluggish. 

These foods take longer to break down, which can cause bloating, muscle cramps, and gas during exercise. 

To prevent these issues, it’s recommended to avoid the following foods before a workout:

• French fries

• Fried chicken

• Fast food

• Doughnuts

• Cream-based sauces 

• Full-fat dairy products

• Processed snacks, like potato chips and pastries 

High-fiber foods 

While fiber is an essential part of a healthy diet, consuming foods high in this nutrient before a workout can cause digestive discomfort. 

Foods high in fiber can result in bloating, gas, and cramping, which may interfere with your exercise routine. You should avoid the following foods:

• Legumes like beans, lentils, and chickpeas

• Vegetables like broccoli, cauliflower, and Brussels sprouts

• Large servings of whole grains 

Sugary foods

Sugary foods can cause a rapid spike in blood glucose (sugar) levels, which can cause an energy crash during your workout.

These foods also leave you feeling tired and unmotivated, so try to avoid eating the following before working out:

• Chocolate bars

• Gummy candies

• Pastries

• Sugary beverages, like soda, energy drinks, and sweetened coffee or tea

• Cookies

• Cakes

• Sugary cereals 

Pre-Workout Meal Ideas

Breakfast options 

A nutritious breakfast is a great way to start the day and set the tone for your workout. Here are some balanced meal ideas that provide essential nutrients:

• Oatmeal with fruits and nuts: Combine rolled oats with milk or water, and top with sliced bananas, berries, and a handful of almonds for added protein and healthy fats.

• Smoothie with spinach, banana, and protein powder: Blend spinach, a frozen banana, your favorite protein powder, and almond milk for a quick and energizing breakfast.

• Greek yogurt with honey and granola: Use plain Greek yogurt and add a drizzle of honey and a handful of granola for a satisfying, protein-rich meal.

Lunch and dinner options

For midday or evening workouts, having a well-balanced meal a few hours before can help sustain your energy levels. Here are some healthy lunch and dinner options:

• Grilled chicken with quinoa and steamed vegetables: Lean protein from the chicken, complex carbs from the quinoa, and a variety of vitamins and minerals from the vegetables make this a great pre-workout meal.

• Whole grain pasta with marinara sauce and lean mince: Whole grain pasta provides a good source of sustained energy, while lean meat provides protein for muscle repair and growth.

• Salmon with brown rice and asparagus: Rich in omega-3 fatty acids, salmon is an excellent source of protein. Paired with brown rice and asparagus, it creates a balanced and nutritious meal.

Healthy snacks 

If you’re not doing an intense workout or find it difficult to eat before exercising, a healthy snack can be a great way to get the nutrients you need. We recommend:

• Apple slices with almond butter: This pre-workout snack combines natural sugars from the apple with healthy fats and protein from the almond butter, providing a quick energy boost.

• Hummus with carrot sticks: Hummus is rich in protein and healthy fats, while carrots provide a crunchy, low-calorie source of carbohydrates.

• Energy bars: Look for bars high in protein and fiber but low in added sugars for a convenient snack.

Should You See Your Doctor About Diet and Exercise?

While choosing what to eat before a workout doesn’t always require a trip to the doctor, it can be beneficial to seek professional advice if you’re making significant dietary changes.

Your doctor can complete a comprehensive health assessment to provide you with personalized recommendations on foods to eat and workout routines that are best for your body.

They can also identify any potential risks of underlying health conditions that might influence your dietary choices. 

It’s also recommended to see your doctor if you:

• Have preexisting medical conditions

• Have recently undergone surgery 

• Experience concerning symptoms during exercise, such as dizziness, shortness of breath, or chest pain

• Are starting a new, intense exercise program 

• Are unsure about the best dietary choices for your health and fitness goals

Where Can You Learn More About Healthy Eating and Lifestyle Habits?

If you’re looking for more information on healthy eating habits to enhance your workout performance and improve your health, LifeMD has got you covered.

We can connect you to a team of medical professionals who can provide guidance on healthy eating habits and weight management — all from the comfort of your home. 

Make an appointment with LifeMD to learn more about sustainable ways to manage your weight and take control of your health, today.

Debra England, MSN, APRN, FNP-BC, NBC-HWC

Debra has been working with patients for 15 years. She is a board-certified Family Nurse Practitioner and a national board-certified health and wellness coach who takes a whole-person approach to care. She utilizes a blend of conventional, functional, integrative, and lifestyle medicine interventions. Debra’s experience spans across chronic illness, pain, fatigue, and stress management, as well as rheumatology, orthopedics, traumatic brain injury/post-concussion care, urgent care, telemedicine, and mental health specialties. In her free time, Debra enjoys skiing, the Great Outdoors, music, and family time.

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