What to eat before a workout

Interested in trying the StairMaster workout? How about a barre workout? Maybe you’re deciding between yoga vs. Pilates or circuit training vs. HIIT. Regardless, a great workout starts before you step on the spin bike or lift the barbell—feeding your body well plays an important role in keeping your body happy, healthy, and giving you the energy you need. Power through your last set of reps.

You probably already know that protein can help repair your muscles after a hard sweat session, but what should you be eating? before A workout? If you’re looking for fueling options for your next workout, choose carbs, protein, and fat.

What should I look for in a pre-workout snack?

If you skip eating before your workout or don’t eat enough that day, you’ll likely feel dizzy, light-headed, and unable to crush your workout. However, feeling overly full or eating a dense meal before exercise may not sit well with your stomach and leave you feeling less than your best.

That being said, a pre-workout snack should be easily digestible to avoid any discomfort during exercise. But it must be satisfying and full of the macronutrients you need to fuel your body.

Your body uses macronutrients in food to power your muscles and your brain—think of macronutrients as the fuel that powers your internal engine. These are macronutrients Includes:1

  • complex carbohydrates Complex carbohydrates, found in foods like beans, grains, brown rice, bread and fruit, provide your body with glucose that is converted into glycogen, which your muscles rely on for energy.
  • Lean protein – Lean protein, which you can get from meat, chicken, fish, eggs, lentils or nuts, acts as your body’s “building blocks”, providing the structure and support needed to repair and renew muscles and power many of your body’s internal processes. by doing .
  • Healthy fats – Dietary fat can help promote feelings of fullness as well as provide important nutrients such as omega-3 and omega-6 fatty acids.

Now if your goal for working out is to lose weight or lose belly fat, you may be worried that these foods may add weight to your body. But the point of eating them is not only to fuel your workout, but also to get proper nutrition. Depending on when you plan to workout, your pre-workout meal or snack should include a balance of these macronutrients in your diet to ensure your workout is properly fueled.

That being said, you’ll want to customize your pre-workout snack depending on when your next workout is.

What should I eat a few hours before a workout?

This is what you’ve been waiting for all day—your favorite group fitness class that’s scheduled just 30 minutes after your work day ends.

Since you probably don’t have time to fit in a pre-workout snack between finishing the day’s chores and packing your things, you need to supercharge your lunch with a pre-workout plate that’s packed with nutrients.

A protein-heavy plate with healthy fats and whole grains are the best foods to eat before a workout, such as:

  • Pasta with fresh greens and chicken sausage
  • Fried fish with wild rice and avocado
  • A peanut butter and jelly sandwich on whole wheat bread
  • An omelet filled with your favorite veggies with a side of protein-packed Greek yogurt
  • Oatmeal with nut butter and berries

If you have time, you may want to “top up” your energy half an hour to an hour beforehand with a light but carbohydrate-heavy breakfast. That way, you don’t rely too much on protein powder.

What should I eat an hour before a workout?

If you’re planning to hit the gym an hour or so later, you probably don’t want to eat a full meal to avoid discomfort or feeling overly full during your workout. Instead, you should opt for a slightly lighter but still filling “mini-meal” that will give you the boost you need without slowing you down.

Look for options that serve lots of carbs and some protein – eating a high-carb snack an hour before a workout boosts performance and boosts your mood.2

Some of our favorite mini-meals that contain energy-packed complex carbohydrates and muscle-building protein:

  • Whole wheat toast or a rice cake with almond butter
  • A hard boiled egg and a piece of fruit
  • A smoothie with banana, peanut butter, Greek yogurt, berries and spinach
  • Mix trail mix with nuts like cashews or almonds and dried fruits like raisins
  • A protein bar and an apple

What should I eat 30 minutes before a workout?

Make a spur-of-the-moment decision to go to the gym or take a virtual class through an app on your phone Ichuz? Make sure you’re fueled up! While you don’t want to eat a heavy meal so soon before your workout, you still want to make sure your body has everything it needs to work up a sweat.

When planning what to eat before working out, you’ll want to avoid foods high in fat or fiber while choosing carb-heavy options for that burst of energy—they’re harder for your body to digest and can cause pre-workout cravings. Slight discomfort.3

Save your big meals for after the gym. Instead, look for quick, easy-to-digest options filled with energy-packed carbohydrates that you can eat on your way to the gym. Playlist Shots such as:

  • A banana or an apple (add a tablespoon of nut butter on the side for extra satiety)
  • Pretzels
  • apple sauce
  • A sports drink or an energy gel

No matter what time you eat, make sure you pair those snacks with plenty of water—hydration is key to helping your body feel its best before, during, and after a workout. Your pre-workout snack or meal is meant to support your exercise goals, be it strength training, muscle growth, etc.

Of course, assessing your body’s condition is just as important as your diet. Perhaps you’re wondering, “Should I exercise when I’m in pain?” The answer depends on your body’s limits. If you push yourself too hard, you can injure yourself.

Fuel your body at Choose Fitness

Once you have your protein, carbohydrates, and a fat-heavy pre-workout meal or snack planned, all that’s left is choosing a gym that can meet your needs.

A Choose FitnessWe’re just not in a relationship Fitness class. We’re all about great amenities coupled with a friendly community. we are en-chuze-iastic All about offering a well-appointed, fun, totally welcoming experience in a clean, convenient location at an affordable price.

Also, at select locations, we offer Choose mixture To refresh and refuel your body.

Don’t miss out on an all-inclusive gym experience—find a Choose Fitness near you today. With many locations, it’s as simple as searching for “gym near me

Reviewed by:

Ani is Vice President of Fitness at Chuz Fitness and oversees the Group Fitness and Team Training departments. He had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding and all things wellness.


  1. Healthline. Pre-workout nutrition. https://www.healthline.com/nutrition/eat-before-workout#TOC_TITLE_HDR_3
  2. Forbes. What to eat before a workout https://www.forbes.com/health/body/what-to-eat-before-workout/
  3. Hospital for Special Surgery. Here’s what to eat before and after a workout. https://www.hss.edu/article_eat-before-after-workout.asp
  4. Fits very well. What to eat before exercise https://www.verywellfit.com/what-to-eat-before-exercise-3120662

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