When to Eat Before a Workout: Timings, Tips and What to Avoid

Introduction

Eating before a workout can provide your body with the energy and nutrients it needs to perform at its best. The type of food you choose and when you eat it can have a huge impact on your performance, so it’s important to understand the basics of pre-workout nutrition. In this article, we’ll explore the benefits of eating before a workout, what types of foods to eat, how long before a workout you should eat and tips for success.

What to Eat Before a Workout

Before a workout, you want to choose foods that will give your body the energy it needs to get through the session. Eating foods that are high in carbohydrates and low in fat is ideal as they are digested quickly and provide readily available energy. Some good examples include oatmeal, toast, bananas, yogurt, granola bars, fruit smoothies and peanut butter sandwiches. Protein can also be beneficial if your workout is particularly intense or long, as it helps to repair muscle tissue and reduce fatigue.

How Long Before a Workout Should You Eat?

The amount of time you should eat before a workout depends on several factors, including the type of workout you’re doing and your individual digestion. Generally speaking, most experts recommend eating something about two hours before a workout if you’re doing something intense like running or weightlifting. If you’re doing a light activity like yoga or walking, you may be able to get away with eating closer to your workout.

Different Pre-Workout Meal Timings

Here’s a look at some common pre-workout meal timings and what they may be best suited for:

Eating 2 Hours Before a Workout

If you’re going to be doing an intense activity such as running or weight lifting, it’s best to eat something two hours before your workout. This gives your body enough time to digest the food and convert it into energy. A good example of a meal to eat two hours before a workout is a bowl of oatmeal with fruit and a side of eggs.

Eating 1 Hour Before a Workout

If you’re doing a moderate activity like cycling or swimming, you may be able to get away with eating one hour before your workout. Choose a snack that is high in carbohydrates and low in fat for optimal energy. Examples of snacks to eat one hour before a workout include a banana, yogurt and honey, or a few whole-wheat crackers with peanut butter.

Eating 30 Minutes Before a Workout

If you’re doing a lighter activity like yoga or walking, you can get away with eating a small snack 30 minutes before your workout. Choose something that is easy to digest, such as a piece of fruit or a handful of nuts. Avoid anything too heavy or greasy as it may cause digestive distress.

What Not to Eat Before a Workout

It’s important to avoid certain types of foods before a workout as they can cause gastrointestinal issues or make you feel sluggish. High-fat foods such as fried foods and cheeseburgers take longer to digest and can leave you feeling weighed down. Sugary foods like candy and soda can cause a spike in blood sugar followed by a crash. It’s best to stick to healthy, whole foods for optimal energy.

Common Questions About Eating Before Exercise

There are a few common questions people have about eating before a workout. Here’s a look at two of the most common:

Is It Better to Eat Before or After a Workout?

According to a study published in Nutrition & Metabolism, it’s better to eat both before and after a workout. Eating before a workout provides your body with the energy it needs to perform at its best, while eating after a workout helps to replenish glycogen stores and repair muscle tissue. So, it’s best to eat both before and after a workout.

Do I Need to Eat Before a Morning Workout?

If you’re working out first thing in the morning, you may not need to eat beforehand. According to a study published in Applied Physiology, Nutrition, and Metabolism, exercising on an empty stomach does not negatively affect performance. However, if you’re doing an intense workout, it’s best to fuel your body with a light snack such as a banana or a few nuts.

Tips for Eating Before a Workout

Here are some tips to help ensure you have a successful pre-workout meal:

Choose Easily Digestible Foods

Choose foods that are easy to digest, as these will provide your body with energy more quickly. Foods that are high in fiber and fat tend to be harder to digest, so aim for foods that are high in carbohydrates and protein. Examples of easily digestible foods include toast, oatmeal, yogurt, bananas and granola bars.

Experiment with Different Timings

Everyone is different, so it’s important to experiment with different timings to find what works best for you. If you’re feeling sluggish during your workout, try eating something closer to your workout. If you’re feeling bloated or uncomfortable, try eating further away from your workout.

Listen to Your Body

The most important thing is to listen to your body. Pay attention to how you feel before, during and after your workouts. If you notice any changes, adjust your pre-workout meal accordingly.

Conclusion

Eating before a workout can provide your body with the energy and nutrients it needs to perform at its best. While there are general guidelines for when to eat before a workout, everyone is different and it’s important to experiment with different timings to find what works best for you. Aim for foods that are high in carbohydrates and low in fat and avoid high-fat and sugary foods. By following these guidelines and paying attention to your body, you can maximize your performance and reach your fitness goals.