Before a workout, the best foods to eat depend on how much time you have before exercising and the type of workout you plan to do. Generally, you want to focus on carbohydrates for energy, with some protein to support muscle function and recovery.
Timing and Food Suggestions
2 to 3 hours before a workout:
- Eat a balanced meal with complex carbohydrates, lean protein, and some healthy fats.
- Examples: whole grain sandwich with chicken and salad, sweet potato with salmon and vegetables, brown rice with lean ground beef and roasted veggies, or an omelet with whole grain toast and avocado
1 to 2 hours before a workout:
- Choose a smaller meal or snack higher in carbs with some protein.
- Examples: oatmeal with protein powder and banana, natural almond butter and fruit preserve sandwich on whole grain bread, half a sandwich, pretzels with hummus, or peanut butter and banana
Within an hour or less before a workout:
- Opt for easily digestible carbohydrates to quickly fuel your workout.
- Examples: banana, apple, orange, Greek yogurt with fruit, protein smoothie with banana and berries, nutrition bar with protein, small applesauce cup, or a handful of crackers
Good Pre-Workout Food Choices
- Bananas: Provide natural sugars, simple carbs, and potassium, ideal 30-60 minutes before exercise
- Whole grains: Bread, brown rice, oats, or sweet potatoes offer slow-releasing energy when eaten 2-3 hours prior
- Lean protein: Chicken, eggs, salmon, or protein powder help muscle repair and growth
- Fruits: Bananas, apples, oranges, or fruit smoothies provide quick energy and micronutrients
- Nut butters: Peanut butter with fruit or on whole grain bread adds protein and healthy fats
- Low-fat yogurt: A good source of carbs and protein for a light snack
Additional Tips
- Avoid heavy, high-fat meals right before working out as fats digest slowly and may cause discomfort
- Hydrate well before and during exercise.
- Experiment with timing and food types to see what works best for your body and workout intensity
In summary, choose a meal or snack rich in carbohydrates with some protein, timed according to when you plan to exercise, to maximize energy and performance during your workout.
