What to Eat Before a Workout: The Ultimate Guide for Energy and Endurance

If you want to perform at your best during your workouts, what you eat beforehand can make all the difference. The right pre-workout meal or snack can boost your energy, increase endurance, and help you recover faster. After working with countless clients over the past decade, I’ve found that proper nutrition is often the missing link between a mediocre workout and accomplishing the results that you want.

So, what should you eat before a workout to optimize your performance? Let’s break down the best foods to fuel your body—whether you’re lifting heavy, hitting a HIIT session, or just getting in some cardio.

Before I go any further, I should qualify, the timing of your workout, as well as goal, will play a role in determining your pre-workout nutrition. More on this in a later blog!

However, here is my best recommendations for pre-workout nutrition - taking into consideration that everyone is different, and there is not a one-size-fits-all plan, which is why it is best to customize this list to your preferences, needs, goals and more.

1. Complex Carbs for Sustained Energy

Carbs often get a bad rap, but they’re essential for fueling your workouts. Complex carbohydrates provide a steady release of energy, helping you power through your routine without crashing halfway through. Think of carbs as your body’s go-to fuel source—especially for high-intensity or endurance training.

Here are some top carb options to consider:

- Oats: Packed with fiber and slow-digesting carbs, oats are a great choice for long-lasting energy. Pair them with a bit of fruit or nuts for a balanced pre-workout meal.

- Sweet Potatoes: These are rich in complex carbs and packed with vitamins like beta-carotene, making them a solid choice before a tough workout.

- Brown Rice: If you prefer to eat a larger meal a couple of hours before training, brown rice provides a slow, steady release of energy.

2. Lean Protein for Muscle Support

Protein is critical for muscle repair and growth, but it’s also key to sustaining your energy levels during a workout. Combining carbs with a source of lean protein ensures your muscles have the amino acids they need to perform and recover. But not all protein is created equal—focus on lean, easily digestible sources.

Some go-to pre-workout protein options include:

- Chicken Breast: If you have time for a meal a couple of hours before your workout, lean chicken breast with brown rice or sweet potatoes is an excellent choice.

- Greek Yogurt: This is a great quick option for about 30-60 minutes before you hit the gym. It’s high in protein and pairs well with some fruit for an added energy boost.

- Eggs: Hard-boiled eggs or scrambled eggs on whole-grain toast provide the perfect balance of protein and carbs.

3. Healthy Fats for Endurance

While carbs are your body’s primary fuel source, healthy fats can be an excellent backup for longer workouts. They provide a slower-burning energy source, which is particularly useful if you’re doing low- to moderate-intensity exercise or endurance training.

Here are a few pre-workout fat options:

- Avocado: Spread it on toast or mix it into a smoothie for a rich, nutrient-dense option.

- Nuts and Seeds: Almonds, chia seeds, or flaxseeds offer a solid dose of healthy fats and a bit of protein. Just be mindful of portion sizes, as too much fat too close to your workout might slow digestion.

4. Fruits for a Quick Energy Boost

When you need quick, easily digestible energy, fruits are the way to go. They provide simple sugars that your body can use for fast energy without causing a crash. Plus, fruits are loaded with vitamins and minerals that can help support overall performance.

Here are some top fruits to consider:

- Bananas: Known as nature’s energy bar, bananas are rich in potassium, which supports muscle function, and they provide easily digestible carbs.

- Berries: Blueberries, strawberries, or raspberries offer antioxidants to reduce inflammation while giving you a quick energy boost.

- Apples or Oranges: These are portable, refreshing options to eat about 30-45 minutes before your workout.

Timing Your Pre-Workout Meal

When it comes to pre-workout nutrition, timing is key. If you’re eating a larger meal, aim to do so about 2-3 hours before your workout. This gives your body enough time to digest the food and convert it into usable energy. If you prefer a smaller snack, aim for 30-60 minutes before training.

Conclusion: Fuel Smart, Train Hard

What you eat before a workout can set the tone for your entire session. Focus on balanced meals that combine complex carbs, lean protein, and healthy fats for sustained energy and muscle support. By timing your meals right and choosing the best foods, you’ll be able to train harder, recover faster, and hit your fitness goals more effectively.

Looking to optimize your performance with a personalized nutrition plan? Schedule a free consultation today and let’s get you fueled for success!