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

Exercise is well-known for its many health benefits, and doctors and fitness experts agree that adults should get some form of physical activity each week. But figuring out how to match your diet with your exercise routine can be tricky. Should you eat before working out? And if so, what’s the best thing to eat? We spoke with nutrition experts to find out how to make the most of your workouts with the right food choices. Here’s what you need to know about eating before exercise, when to eat, and what foods are best.

Why Eating Before Exercise Matters

Eating before you exercise is important because it helps fuel your body with glucose, which is a key energy source for your muscles. Registered dietitian Brenna Larson explains that having a light meal or snack before your workout provides your body with this essential fuel. This can boost your energy and endurance, especially if you’re doing moderate to high-intensity activities.

If you often feel tired or sluggish during your workout, it might be because you haven’t eaten enough beforehand. Eating before exercise can also prevent feelings of hunger and fatigue that might distract you during your workout. Additionally, eating beforehand helps keep your blood sugar levels steady, which can stop you from experiencing an energy crash mid-workout. This is especially important for morning workouts, as your body’s energy reserves are lower after a night of fasting.

How Eating Affects Your Workout

Fueling up before your workout doesn’t just give you more energy; it also helps your body recover faster. According to registered dietitian Shelby Love, eating a well-timed snack or meal before exercise can make a big difference, especially for endurance sports, high-intensity training, or weightlifting. Proper nutrition before you work out can prevent muscle breakdown and help your muscles recover more efficiently. This means better muscle growth and repair after your exercise, which is important for maintaining muscle health and function in the long run.

When to Eat

Timing is crucial when it comes to eating before exercise. Love suggests having a full meal about 2 to 3 hours before your workout. This allows your body enough time to digest the food, break down the nutrients, and turn them into fuel. If you’re short on time or need a quicker boost, a small snack that’s rich in carbohydrates about 30 to 60 minutes before your workout can also do the trick. The key is to listen to your body and adjust your eating schedule based on how you feel during your workouts.

What to Eat Before a Workout

When choosing what to eat before exercising, aim for a mix of carbohydrates and protein that’s easy on your stomach. Carbohydrates help keep your blood sugar levels stable, while protein helps prevent muscle breakdown. Here are some simple, nutritious options that nutrition expert Shelby Love often recommends:

• Banana or Apple with Peanut Butter: This combination provides quick-digesting carbs from the fruit and protein plus healthy fats from the peanut butter.
• Greek Yogurt with Honey: Greek yogurt is a good source of both protein and carbohydrates, and the honey adds a quick burst of energy.
• Dried Fruit and Nut Mix: This mix gives you quick carbs from dried fruit and lasting fats and proteins from nuts, making it a balanced pre-workout snack.
• Oatmeal with Banana Slices and Cinnamon: Oatmeal is a complex carbohydrate that digests slowly, providing long-lasting energy. Adding banana gives you immediate glucose, and cinnamon can help stabilize your blood sugar levels.
• Smoothie with Berries, Banana, and Nut Butter: Smoothies are easy to digest and you can customize them to your taste. Berries and bananas offer quick energy, while nut butter adds protein to keep you feeling full and satisfied.

By choosing the right foods and timing your meals properly, you can make your workouts more effective and enjoyable. Listen to your body, experiment with different foods and timing, and find what works best for you.