Why You Should Never Forget to Eat Before a Workout, According to RDs

It’s no secret that exercise has a long list of health benefits, and doctors and fitness experts recommend that adults engage in some form of physical, aerobic activity every week. However, it can be unclear how to pair your food and diet with your exercise routine. Should we eat before a workout? And if so, what should we be eating? To find out, we asked nutrition experts how to optimize exercise with food. Find out why you should eat before exercising, when to do so, and what to eat.

Why Should You Eat Before You Exercise?

Glucose is of the utmost importance when it comes to boosting your energy before you exercise, says registered dietitian Brenna Larson. "Eating a light meal or snack before exercise provides the body with glucose, which is the primary source of fuel for muscles during exercise," she explains. "This helps to improve energy and endurance during workouts, particularly for moderate-to-high intensity activities."

If you find yourself feeling sluggish during your workout, this could be a clear sign that you're not fueling properly before exercise. "Eating before exercise prevents feelings of hunger and fatigue that might distract you during your workout," Larson shares. She also mentions that eating a meal ahead of exercise means that your blood sugar levels will stay stable, ensuring that your body won't experience any energy crashes during the workout. This is especially important for morning workouts, when your body's energy reserves are depleted after an overnight fast.

How Does Eating Impact Your Workout?

Fueling your body before exercise doesn't just boost your energy, though. It also prepares your body for a faster recovery, according to registered dietitian Shelby Love. Eating a well-time snack or meal ahead of exercise can actually be a game-changer when it comes to endurance sports, high-intensity training, or weightlifting. "Properly timed nutrition not only mitigates muscle protein breakdown during the workout but also facilitates more efficient recovery, promoting increased muscle growth and repair post-exercise," Love explains. "Pre-fueling protects muscles from excessive wear and aids in quicker recovery, crucial for long-term muscle health and function."

When Should You Eat?

Timing is important when it comes to fueling for your workout. Love advises to aim for a full meal about 2 to 3 hours before your workout, in order to give your body enough time to digest, break down nutrients, and convert it all into fuel. If you need a quicker boost, eating a small snack that’s rich in carbohydrates about 30 to 60 minutes before exercising will give you enough energy to fuel the workout. The key, she says, is to listen to your body and adjust the timing of your meals and snacks based on how you feel during your workouts.

What Should You Eat?

Pre-workout foods should contain a mix of carbohydrates and protein, while also being easy to digest without gastrointestinal discomfort. Larson explains that carbohydrates are what help our bodies maintain blood sugar levels, while protein is the nutrient that helps prevent muscle breakdown during your workout. The amino acids present in protein can aid in muscle repair and recovery, which also reduces muscle soreness and promotes muscle growth.

There are plenty of simple options for a quick fuel before exercise, including the following options, which Love often shares with clients:

Banana or Apple with Peanut Butter

This combo offers quick-digesting carbs from the fruit and a bit of protein and healthy fats from the peanut butter.

Greek Yogurt with a Drizzle of Honey

The yogurt provides a good source of protein and carbohydrates, while the honey adds a quick energy boost.

Dried Fruit and Nut Mix

This is a balanced mix of quick carbs from dried fruit and sustaining fats and proteins from nuts.

Oatmeal with Banana Slices and a Dash of Cinnamon

Ideal for longer-lasting energy, oatmeal is a complex carbohydrate that digests slowly. Adding banana provides immediate glucose, and cinnamon can help stabilize blood sugar levels.

Smoothie with Berries, Banana, and Nut Butter

Smoothies are easy to digest and customizable. Berries and bananas give quick energy, while nut butter provides protein.