Optimizing Your Workout with Pre-Workout Snack and Meal Ideas

I think we can all agree, no one regrets the mood lift, clarity, and stronger physique that comes from working out. However, the way we feel while hitting the gym can vary if energy levels are not up to par. Choosing the right fuel before exercise can make a big difference in how we feel while doing it and afterwards.

Deciding what to eat before exercise can feel a bit conflicting. You may be wondering what is more important, protein or carbs? Should you reach for a protein bar or a bowl of pasta?

Read on to learn why it is helpful to fuel, when is a good time to eat, what is good to choose, what is best to limit, and some examples.

Why You Should Fuel Pre-Workout?

Planning a workout is a time commitment. You might as well reap the most benefits from your efforts. Choosing the right food can enhance your workout and recovery.

Before exercise consider:

• When was the last time you ate?
• Was your last meal balanced meal with carbs, protein, and fat?
• What type of exercise will you be doing?
• How long will you be exercising?
• Are you hungry?

Eating before a workout can help to support energy stores and prevent fatigue. Melissa Mitri, MS, RD, a nutrition writer and weight loss expert shares, “When you fuel yourself properly, your body has more resources to pull from to keep your energy levels steady.”

Katie Schimmelpfenning, RD and Founder of Eat Swim Win added, “Fueling before a workout helps top off glycogen stores (energy stored in muscle), prevents hunger, and helps maintain sugar levels throughout training.’’

Good nourishment not only helps during a workout, but also afterwards. According to Melissa Boufounos, CHN, sports nutritionist and owner of MB Performance Nutrition, “What you eat in the few hours before a training session impacts your performance and post-workout recovery.”

When You Should Eat Pre-Workout

Mitri, Schimmelpfenning, and Boufounos all agree it is ideal to consume a meal 2-3 hours before and a snack within 30-60 minutes before exercise.

The less time you have before exercise, the more thoughtful you should be on what you choose to eat. According to Schimmelpfenning, “The closer you get to a workout the more you should prioritize quick digestible carbs and limit fiber, fat, and large amounts of protein to prevent GI [gastrointestinal] upset.” She goes on to say she recommends dates or raisins as an easy to digest snack right before a workout.

What You Should Include in a Pre-Workout Meal or Snack

Carbohydrates are our main fuel source and they should be your go-to nutrient before a workout. Sufficient carbohydrates prior to exercise help to maintain blood sugar levels and replace muscle glycogen stores. Schimmelpfenning recommends, “At minimum aim for 30-60 grams of carbs 1 hour before a workout.”

The research on protein is mixed. Some studies find protein timing has no impact on lean muscle mass. A 2022 study suggests it is best to emphasize total daily protein intake and equally space it out approximately every 3 hours.

Maintaining hydration throughout the day is important. Mitri states, “The American Council on Exercise recommends 17-20 ounces of water 2-3 hours before and about 8 ounces 30 minutes before exercise.” Carrying a water bottle wherever you go can help with maintaining hydration.

#Healthy Pre-Workout Snack or Meal Ideas

Pre-workout snacks or meals should be foods you enjoy and tolerate well. According to Alyssa Pacheco, RD, “What constitutes the best type of meal or snack before a workout will depend on how far in advance you’ll be eating that food. Also keep in mind that everyone’s tolerance may be different so what feels good for you may not fall within these guidelines.”

Kimberley Wiemann, MS, RDN, a Long Island, NY based registered dietitian shares, “According to the American College of Sports Medicine, it is best to consume easily digestible carbohydrates approximately one to three hours before a workout.”

#30 Minutes Pre-Workout

If you need an energy boost less than 30 minutes before exercise, you want to reach for something that provides carbs. Fruit is perfect! You can opt for fresh fruit, dried fruit, or fruit leathers.

#1-2 Hours Pre-Workout

If you eat 60 minutes before a workout, choose a snack that incorporates mostly carbs, some protein, and only a bit of fat. According to Nicole Ibarra, RD, “Some easy pre-workout snacks could be some fruit, a granola bar, or even 1/2 a sandwich.”

If you eat 2 hours before the workout, you can go for a bit more. Schimmelpfenning recommends toast with banana and peanut butter or a granola bar and fruit for a carb rich snack with a moderate amount of protein and some fat.

Pacheco shares, “Some of my favorite options are Greek yogurt with granola, an apple with 2-3 hard- boiled eggs, a half turkey sandwich, deli turkey roll-ups with a banana, or a fruit smoothie with added protein.” Since these foods provide protein, fat, and fiber, you will not digest them as quickly as fruit alone.

#2-3 Hours Pre-Workout

If you will be eating at least 2 hours before your workout, make sure you choose a meal that contains carbs, protein, and fat. Schimmelpfenning recommends, “Aim to get a more substantial balanced meal (ex. pasta with marinara, ground turkey and roasted vegetables) in 2-3 hours before your workout.”

Stephanie Darby, RD, a functional dietitian for female athletes suggests opting for a bagel with peanut butter, cereal and milk, or crackers with cheese and fruit.

What You Should Not Eat Pre-Workout

Since foods high in fat take longer to digest, it is best to choose foods that are on the lean side. Wiemann shares, “Consuming large amounts of fatty or fried foods before a workout is not recommended because you may feel bloated, gassy, sluggish, or just plain uncomfortable during your workout.” Scarfing down fries and a greasy burger soon before a workout is likely not the best route to go.

What If You Do Not Eat Before Exercise?

Our experts all agree that while it best to eat something before a workout, it also depends on the duration of the workout and the regularity of your eating habits in general. If you are eating regularly and choose a quality balanced diet, you may not need a snack immediately before exercise, especially if your workout is under an hour and low intensity.

If your workout is high intensity and you do not eat before, you run the risk of feeling fatigued and underperforming. Wiemann shares, “A 2022 study showed reduced performance in those that worked out on an empty stomach in comparison to those who had consumed a snack prior to the workout.”

The Bottom Line

It is best to eat something before a workout for optimum energy levels and performance. Prioritizing easy to digest carbs is important. Protein can be included in a pre workout snack or spaced evenly throughout the day. Fat should be limited close to a workout session to prevent digestive issues.

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Sheri Berger, RDN, CDCES

Sheri is a registered dietitian nutritionist and certified diabetes care & education specialist. She has been in practice for two d... [Read Full Bio]