Just as post-workout nutrition can be a confusing topic for many, pre-workout nutrition can be just as tough. There are a variety of factors that should be considered when eating before a workout- the individual and their goals, duration and type of exercise, meal timing, and exercising first thing in the morning, etc. People that are moderately active and exercise to stay in shape and feel energized have different nutritional needs than those that are professional or competitive athletes.

Balanced Nutrition Basics

It’s important to eat a balanced diet with a mixture of carbohydrates, protein, fat, and antioxidants.

Carbohydrates: the body’s main energy source
Protein: essential for building and maintaining muscle and for recovery Fats: important for energy, brain health, and can help during longer, low intensity exercise Antioxidants: help fight inflammation, muscle soreness, and aid in recovery

Eating During Exercise

Those that exercise for general wellness typically don’t need to eat during exercise. Competitive athletes training for specific events may benefit when they are training or competing over 90 minutes. It’s important to focus on eating a well-balanced diet, timing meals around exercise to act as pre- and post-workout nutrition, rather than an additional meal or snack (although sometimes post-workout nutrition may be in addition to usual meals).

Pre-Exercise Meal

Some people may have a sensitive stomach and experience uncomfortable GI symptoms if they eat right before exercising. They may choose to workout fasted or with bulletproof coffee. Others prefer a meal or small snack to prevent fatigue, such as a banana with nut butter for a quick energy source.

Carbohydrates and protein before a workout can help sustain energy. Fats should be limited before a workout because they don’t digest as quickly and can lead to digestive discomfort. It’s recommended to time one’s usual meal or snack around the exercise period if possible, while leaving enough time for digestion. I don’t think one needs to worry about specific numbers. Instead, focusing on a balanced diet with a combination of whole-food, nutrient dense carbohydrates and protein. A few examples of pre-workout meals include:

Sprouted grain toast with almond butter, blueberries, and/or sliced banana with cinnamon
Fruit sprinkled with flax meal or hemp seeds
Oatmeal with fruit and a splash of nut milk
Smoothie with plant-based protein and fruit
Hard boiled egg
Energy Bites
Bulletproof coffee

Hydration

Always make sure you are hydrating during exercise, especially during hot or intense periods. A good reference point is to drink at least 2-3 cups of water 1-2 hours pre-exercise. During exercise, continue to hydrate with about 1/2-2 cups of water, depending on sweat loss. Post-exercise, always replenish the sweat lost during exercise with at least 2 cups of water. Try to stay away from sugary, artificial sports drinks. Alternatives such as, 100% coconut water without any added sugar, is a great hydrating alternative.

I hope you find this helpful! As always feel free to contact me with any questions!

Confused About What To Eat Before a Workout?