What to Eat Before You Workout

What you eat before your workouts can make a huge impact on how you feel and perform while training.

Eating the wrong thing before you work out can cause you to feel sluggish or heavy. It can also cause stomach aches and nausea.

Not eating before you train can likewise have negative effects on your energy and performance.

So let’s take a look at how to avoid that by choosing the right foods before you train.

Key Components of a Good Pre-Workout Snack

1. Carbohydrates for Energy Carbs are your body’s #1 energy source. Consuming easy-to-digest carbohydrates before a workout will give you a steady supply of fuel to perform at your best. Choose sources of natural sugars like fruit or whole-grain products. Great examples include:

   • Banana

   • Oatmeal

   • Whole-grain toast

   • Rice cakes

2. Protein for Muscle Support Including a small amount of protein in your pre-workout snack can prevent muscle breakdown and support muscle recovery. Aim for a source of between 10 and 25 grams of protein before you train. Examples include:

   • Greek yogurt

   • Hard-boiled egg

   • Protein shake or protein bar

   • Cottage cheese

3. Healthy Fats for Sustained Energy Fats take longer to digest than carbs and protein, but a small amount can provide sustained energy for longer workouts. Don’t overdo it, though—eating too much fat before a workout can cause sluggishness (aim for no more than 10 grams). Also, make sure to choose unsaturated fats (these come from vegetables, nuts, and seeds) instead of saturated fats (animal fat, cream, & egg yolk). Good examples include:

   • Nut butter (almond, peanut, cashew)

   • A few nuts or seeds

   • Avocado on whole-grain toast

4. Hydration is Key As always, don’t forget to drink water! Proper hydration before a workout helps with endurance, temperature regulation, and overall performance. If you’re doing a particularly long or intense workout, consider drinking something with electrolytes (like coconut water or a sports drink).

Best Timing for Your Pre-Workout Snack

The timing of your snack depends on how your body digests food and the type of workout you’re doing. Here’s a general guide:

• 30-60 minutes before a workout – Opt for quick-digesting carbs with minimal protein and fat (e.g., banana with a bit of peanut butter or a rice cake with honey).

• 1-2 hours before a workout – A more balanced snack with carbs, protein, and a small amount of fat (e.g., oatmeal with protein powder or Greek yogurt with granola and fruit).

Pre-Workout Snack Ideas Based on Workout Type

• Strength Training: Greek yogurt with honey and berries

• Endurance Workouts: Whole-grain toast with banana and almond butter

• High-Intensity Training: Protein smoothie with banana and almond milk

• Morning Fasted Workout: A small banana or a protein shake if you need fuel

Avoid These Pre-Workout Mistakes

• Eating too much fiber or fat – Can cause digestive discomfort

• Skipping the snack entirely – May lead to low energy and poor performance

• Overeating before a workout – Can make you feel sluggish

A good pre-workout snack is about balance. The right combination of carbohydrates, protein, and minimal fat can help optimize performance, prevent fatigue, and support muscle growth. Experiment with different options to find what works best for your body and workout routine.

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Example Recipes

Check out the example recipes below! Click the button to download a printable PDF version for all five recipes.

Cottage Cheese with Cherries & Pumpkin Seeds

314 calories | 25g protein per serving | 1 serving (adjust serving number) | Full Nutrition Info | 5 minutes | Vegetarian

Ingredients

• 3/4 cup Cottage Cheese

• 3 tbsps Pumpkin Seeds

• 1/4 cup Cherries

Directions

1. Add all ingredients to a bowl and enjoy!

Notes

• Leftovers Refrigerate in an airtight container for three days.

• Serving Size One serving is approximately 1 1/4 cups.

• More Flavor Add cinnamon, protein powder, and/or maple syrup/honey.

• Additional Toppings Hemp seeds and/or cacao nibs.

Turkey & Hummus Rollups

339 calories | 25g protein per serving | 1 serving (adjust serving number) | Full Nutrition Info | 5 minutes

Ingredients

• 1/3 cup Hummus

• 4 1/4 ozs Sliced Turkey Breast

• 1 cup Baby Spinach

• 1/3 Red Bell Pepper (medium, sliced)

Directions

1. Spread the hummus on the turkey slices.

2. Place the spinach and bell pepper on top. Wrap tightly into a roll and secure with a toothpick. Enjoy!

Notes

• Leftovers Refrigerate in an airtight container for up to two days.

• Serving Size One serving is equal to approximately three rolls.

• More Flavor Sprinkle with paprika or chili flakes and a squeeze of lemon juice. Add sliced cucumber and carrot to the roll.

• No Spinach Use arugula or lettuce instead.

Steamed Edamame with Tamari

261 calories | 27g protein per serving | 1 serving (adjust serving number) | Full Nutrition Info | 10 minutes

Ingredients

• 2 cups Edamame Pods

• 1 tsp Tamari

Directions

1. Bring a pot of water to a boil.

2. Place the edamame pods in a steamer over the boiling water and cover. Let them steam for five to 10 minutes, or until bright green. Toss in tamari and enjoy!

Notes

• Leftovers Refrigerate in an airtight container for up to four days.

• More Flavor Add sesame oil, finishing salt, and/or sesame seeds.

Simple Tuna Salad

287 calories | 33g protein per serving | 2 serving (adjust serving number) | Full Nutrition Info | 10 minutes

Ingredients

• 2 cans Tuna (drained)

• 1 Green Apple (chopped)

• 2 stalks Green Onion (finely sliced)

• 2 tbsps Mayonnaise

• Sea Salt & Black Pepper (to taste)

Directions

1. Add all ingredients to a large bowl and mix until well combined. Enjoy!

Notes

• How to Serve Enjoy alone, on crackers, on a sandwich, or over greens.

• Leftovers Refrigerate for two to three days.

• Canned Tuna One can of tuna is equal to 165 grams or 5.8 ounces, drained.

Cinnamon Green Smoothie

349 calories | 25g protein per serving | 2 serving (adjust serving number) | Full Nutrition Info | 10 minutes

Ingredients

• 2 1/2 cups Oat Milk (unsweetened, plain)

• 2 Banana (medium)

• 2 cups Baby Spinach

• 1/16 head Green Lettuce (separated into leaves and washed)

• 1/2 cup Vanilla Protein Powder

• 1/2 tsp Cinnamon

Directions

1. Add all ingredients into a blender and blend until smooth. Divide into glasses and enjoy!

Notes

• Leftovers Best enjoyed immediately. Refrigerate in an airtight container for up to two days.

• More Flavor Add grated ginger.

• No Spinach Use kale instead.

• No Protein Powder Add a few spoonfuls of hemp seeds instead.

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