Fuel is everything. After all, you wouldn’t stop at the gas station and fill the tank of your Prius up with unleaded diesel. Your body works the same way; working out on an empty stomach isn’t always ideal, but without the right nutrition in your belly, you’re going to have a hard time putting your pedal to the metal.
So, before you head to the gym for your next workout, take some time to ensure you’ve got the right pre-workout meal prepped. Here’s how to know what to eat before a workout, and some suggestions for what to whip up in the kitchen on game day:
Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.
What To Know About Pre-Workout Nutrition
Here’s the deal: Whether you’re bulking up or in a calorie deficit, you should probably have some food in you prior to your strength training session or bout of conditioning.
That said, fasted training is certainly a thing and works for some athletes if handled properly. But for the average Joe or Jane who hits the gym to improve their health, solid pre-workout nutrition is everything. And that means consuming the appropriate amount of macronutrients (that’s your protein, carbs, and fats).
Protein
People mostly think of protein as a “restorative” nutrient, meant to help repair the damage incurred by physical activity, and they’re right. However, how much protein you take shouldn’t be entirely backloaded after your session.
[Read More: 7 Benefits of Protein for Health and Performance]
For one thing, eating some protein earlier in the day can make it easier to hit your daily quota. Ingesting protein prior to a workout gives you more amino acids to work with, which may help preserve muscle mass. Furthermore, protein is highly filling, and can help you stave off hunger pangs or cravings that may distract you from the workout at hand. (1)
Carbs
Unless you’re on a ketogenic diet, you shouldn’t be afraid to pile on the carbohydrates, especially prior to a workout. Carbs are the most readily available and easily-utilized fuel source you have access to and studies broadly agree that they can be a tremendous asset to both muscular strength and endurance. (2)
[Read More: The 13 Best Healthy Carbs to Add to Your Meal Prep Plans]
But you can have too much of a good thing after all. Some evidence-based recommendations suggest taking between 1 and 4 grams of carbohydrate per kilogram of body weight before a training session, (3) however too many carbs can also cause bloating, indigestion, or other digestive issues. The bottom line is this — you “need” carbs to perform, but identifying exactly how many is a personal task that depends on your body and fitness goals.
Fats
Dietary fat has the lowest short-term impact on your workout performance. But neglecting fat or chronically under-consuming healthy fats can have a host of downstream negative effects that will diminish your energy levels and motivation, so it’s important to have an adequate amount on a daily basis.
[Read More: Should You Eat Fat After a Workout?]
Do you need to eat fat during your pre-workout meal? Not necessarily, but fat is calorically-dense and filling. It also helps smooth out digestive processes, so it’s wise to include at least a little bit on your way to hitting your daily quota (most recommendations hit between .5 and 1.5 grams per kilogram per day). (4)
How To Time Your Pre-Workout Meal
Here’s the deal. Periworkout (that’s “surrounding your workout”) nutrition isn’t as big of a deal as people make it out to be. Yes, what you eat before you train certainly impacts how you feel during that fourth set of squats, but long-term, what really moves the needle are your overall nutritional healthy habits. (5)
With that in mind, you may still be wondering how to time your last meal before a gym session. The shorthand rule is this:
- The closer the meal is to the workout session (3 or fewer hours), the smaller it should be, and the more you should prioritize fast-acting carbohydrates and inoffensive flavors.
[Read More: When to Take Your Pre-Workout Mix?]
Two hours or less before your workout, the last thing you need are slow-digesting fibrous carbs and/or ingredients or flavors that may irritate your stomach. One quick example would be a plain bagel with some nut butter and sliced bananas; high in protein and carbs, relatively low in fat, and easy to eat.
- If your last meal before a workout is 3 or more hours away from the workout, you can go for a larger meal with a more balanced body composition.
Breakfast paints a good picture here. A hearty breakfast of several eggs with whole-wheat toast or plain oatmeal and a glass of milk or orange juice offers a wide array of macro and micronutrients. If you don’t train until your lunch hour, you’ll also have plenty of time to settle your stomach.
Pre-Workout Meal Ideas
If you’re looking for the best meal to eat pre-workout, you’ve come to the right place. These are some easy, quick, and convenient options to fuel your body before hitting the weights. Note that the calorie and macronutrient content of these meals will vary depending on the brand/size of the food sources you select.
1. Plain Bagel, Avocado, Egg Whites
This is a great breakfast or brunch option if you like to train around midday or early in the afternoon. This meal comes packed with fast-digesting carbohydrates to power high-intensity resistance strength training along with small amounts of protein and healthy fats. Add salt, seasoning, or extra toppings as needed — this one is designed to go down quick and not upset your stomach.
[Read More: These Are the Best High-Protein, Low-Carb Foods for Muscle Growth]
How To Make It: Cut and toast one plain or everything bagel. Slice one small avocado and scoop out one half, spreading it across the bagel. Cut two hard-boiled eggs in half; you can throw the yolks away to save calories or include them to add more healthy fats. Chop up the whites and sprinkle them on top of the avocado.
Macros
- Protein: 24 grams
- Carbohydrate: 60 grams
- Fat: 10 grams
- Calories: 480
2. Protein Oatmeal
Protein oatmeal, or “proats” as bodybuilders adoringly refer to them, are a quick pre-workout meal option that also provides satiety throughout the day thanks to the high dietary fiber content of the oatmeal. You can whip up some proats right before your workout or prepare them the night before for a more grab-and-go option.
[Read More: 20 High-Protein, Low-Calorie Foods Worth Subbing Into Your Diet]
How To Make It: Prepare ½ cup of plain rolled oats with hot to boiling water, then mix in one scoop of your preferred protein powder. Consume after or cover with plastic wrap and place in your refrigerator overnight. You can top your proats with low-sugar syrup, banana slices, or mixed berries.
Macros
- Protein: 30 grams
- Carbohydrate: 35 grams
- Fat: 6 grams
- Calories: 320
3. Nut Butter on Whole Wheat Bagel, Juice
For something a bit more calorie-dense, look towards spreads and condiments with higher fat or sugar content, such as nut-based spreads like Nutella. You can whip up this pre-workout meal for breakfast and chug a glass of orange juice, or select the fruit juice of your choice — you’re aiming for fast-acting, simple sugars to fuel your performance in the coming hours.
[Read More: The Best High-Protein Breakfast Ideas for Muscle-Building and Fat Loss]
How To Make It: Toast a whole wheat bagel and spread two tablespoons of Nutella or similar spread. Serve with eight ounces of your favorite fruit juice.
Macros
- Protein: 14 grams
- Carbohydrate: 110 grams
- Fat: 12 grams
- Calories: 610
FAQs
Before a training session, you’ll want to avoid foods or meals that make you feel tired, sluggish, or that sit “heavy” in your stomach. Try to stay away from heavy sauces or foods that contain extremely high amounts of sugar, and limit spices if you have a sensitive stomach.
Before your workout, you can try a whole wheat bagel with one or two eggs prepared however you like them, along with a small serving of fruit juice. If you’re on the go, try one or two rice cakes or a protein bar.
Everyone has their own tolerance to eating directly before a workout. There’s nothing inherently wrong with having a meal right before you exercise, but it may cause indigestion or nausea in some folks.
References
- Pesta DH, Samuel VT. A high-protein diet for reducing body fat: mechanisms and possible caveats. Nutr Metab (Lond). 2014 Nov 19;11(1):53. doi: 10.1186/1743-7075-11-53. PMID: 25489333; PMCID: PMC4258944.
- Mata F, Valenzuela PL, Gimenez J, Tur C, Ferreria D, Domínguez R, Sanchez-Oliver AJ, Martínez Sanz JM. Carbohydrate Availability and Physical Performance: Physiological Overview and Practical Recommendations. Nutrients. 2019 May 16;11(5):1084. doi: 10.3390/nu11051084. PMID: 31100798; PMCID: PMC6566225.
- Mata F, Valenzuela PL, Gimenez J, Tur C, Ferreria D, Domínguez R, Sanchez-Oliver AJ, Martínez Sanz JM. Carbohydrate Availability and Physical Performance: Physiological Overview and Practical Recommendations. Nutrients. 2019 May 16;11(5):1084. doi: 10.3390/nu11051084. PMID: 31100798; PMCID: PMC6566225.
- Iraki J, Fitschen P, Espinar S, Helms E. Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports (Basel). 2019 Jun 26;7(7):154. doi: 10.3390/sports7070154. PMID: 31247944; PMCID: PMC6680710.
- Verboeket-van de Venne, W. P., & Westerterp, K. R. (1993). Frequency of feeding, weight reduction and energy metabolism. International journal of obesity and related metabolic disorders : journal of the International Association for the Study of Obesity, 17(1), 31–36.
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