The Best Foods to Fuel your Workout

First Things First, Should You Even Eat Before a Workout?

Short answer: Yes. According to Brooklyn-based registered dietician Shana Minei Spence (better known as the wildly-positive, anti-dietician dietitian, @thenutritiontea, on Instagram), whether or not you should eat before a workout depends on the type of workouts, time of day, and how your body responds to the type of food you plan to eat. 

“In most cases, yes, you should eat,” she says. “But if you are going for a light stroll in the morning, you definitely will not need the same energy as you would if you were doing a HIIT workout in the afternoon.” 

That said, regardless of the time of day, NYC-based dietitian Jennifer Maeng of Chelsea Nutrition says that having a small, wholesome snack before exercises can give you a better chance of getting the most out of your workouts.

How Long Before a Workout Should You Eat?

Timing is a crucial factor to remember. Avoid eating too far in advance of a workout or too close to its beginning. Maeng recommends eating between 30 minutes and three hours before a workout, depending on what you’re eating. If it’s a lighter meal, you can consume it closer to the start of your workout, and if it’s a heavier meal, you should eat it further in advance. 

BUT... no matter what you eat though, you should always give yourself at least 30 minutes between your last bite and the start of your workout in order for food to feel settled. Eating 5-10 minutes before a workout can make you feel little sick (nauseous or cramping).

What to Look For in Pre-Workout Meals

Pre-workout meals are best when they include foods that are easy to digest and contain an ample amount of carbohydrates and small amounts of protein and fat.

While carbs are often perceived as a no-go for many a strict diet/workout plan, in reality, they're actually the nutrient that fuels us and gives us the most energy—especially before a workout. 

Here's why you should make carbs your workout fuel:

“Muscles use adenosine triphosphate (ATP) as the energy currency to perform exercise,” she explains. “Carbohydrates, protein, and fat can all be converted to ATP; however, carbohydrates are the most readily available and easily converted. Carbohydrates are also the only fuel that can be used anaerobically, or without oxygen, making them the main fuel source in high-intensity workouts.” 

What Else Will Fuel Your Body?

Protein is also worthwhile to consume before a workout as it can help repair and build muscle while also helping to keep you full. 

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Easy Snacks We Recommend

It’s important to remember that not all foods are created equal. And, when it comes to selecting the best pre-workout meal, you want to opt for healthier, more wholesome snacks than anything riddled with processed fats and loads of ingredients. With that in mind, check out the list of dietitian-recommended pre-workout foods, below.