What should I eat before a workout or training session?

It’s 45-min before your lift. You’re starving…and nervous about what to eat…or IF you should eat. Maybe you slept through your first eight alarms and didn’t have time to make a proper breakfast. Maybe you’ve had too busy of a day or a small lunch. Or maybe you thought that one shake or snack between meals would last, but it’s long gone by the time you tie up your shoes and get ready to stretch. Sound familiar?

“What do I eat before my work-out?” is probably one of the most common questions I receive as a performance dietitian and coach. It is also one of the most heavily searched topics on Google, and there’s a lot of really bad advice that won’t help you out.

On the other hand, some athletes express they have an “iron-clad stomach” and can eat literally anything and go train. This is not typically the case, and some foods are more optimal than others to consume around a training session.

Here’s the truth: pre-workouts, gels, quick snacks or chugging caffeine before training is not sustainable, nor will it help you meet your strength, performance and nutritional goals.

The most successful athletes consume a full, well-balanced meal approximately 1-2 hours before training. Eat well before your workout to ensure adequate digestion time for available fuel as well as oxygen-rich blood to be pumped to working muscles. For that reason, it is best to have a meal containing some protein and carbohydrates before your workout.

By contrast, when considering pre-workout foods, remember that poorly planned meals, liquids, and snacks can disrupt the quality of your workout or training session. Depending upon the intensity and duration of your training session, most athletes and recreationally-active people should consume roughly 200-300 kcal approximately 30-60 min before your workout. The snack or small meal should consist of some carbohydrates and protein. Aim for foods that are easily digestible and limit fat and fiber due to digestion time.

Here are seven pre-workout meals to help you beat the fatigue and keep you energized all the way through your next session.

Fat is important to limit around training sessions, and powdered peanut butter has less fat than spread peanut butter. A whole-grain bagel will provide a large number of carbohydrates, and adding honey provides quick sugar to help with muscle, brain, and nerve function before a heavier training load day or longer endurance. Many young athletes tend to under-fuel, so this is a great way to get in a good amount of carbohydrates in a short period of time.

Quick sugar and a little bit of fiber from apples paired with the protein from the Greek yogurt is a recipe for muscle-building success. Dried cranberries can add a little extra sugar for readily available fuel for muscle contraction without the fiber to disrupt digestion. It’s a delicious grab-and-go pre-training meal to meet your needs.

Oats are a great source of complex carbohydrates for the slower release of glucose. This allows your energy to remain stable and constant during longer and higher intensity workouts. Oats are also rich in vitamin B, which helps convert carbs into energy. Mix your oats with non-fat or low-fat Greek yogurt, then add blueberries, oats, chia seeds, 1 tbsp of almond butter, and an optional one-half scoop of whey protein powder for a substantial amount of protein, nutrients, and calories to sustain longer training and conditioning sessions.

Fruit contains a surplus of nutrients, but most importantly, it contains simple sugars that are easy to digest. Glucose is the body’s desired substrate for fueling high-intensity training sessions as well as giving young athletes the carbs to thrive. Mix one cup of berries with 1/3 cup whole grain oats, 4 oz of milk, and 2 oz of Greek yogurt for a delicious smoothie. For additional protein add a high-quality whey protein. Check out some of my smoothies and other recipes here.

Use Code WENDI for 15% off Momentous third-party tested protein supplements. We would never recommend anything we did not personally use ourselves as sports dietitians. Our clients and athletes can trust Momentous. Momentous products are third-party tested and NSF and Informed Choice approved! You won’t find another supplement company that matches their product quality or purity!

This is a game-crushing combo. The fruit is loaded with antioxidants for healthy immune function, and the carbohydrates support energy while providing quick fuel for your workout. The protein in the Greek yogurt will also help with the muscle breakdown and repair process through-out the training session. Here’s my favorite recipe.

Grapes or watermelon are high in water content as well as quick sugar to fuel an upcoming training session for someone with a nervous stomach before a race. Grapes digest quickly and tend to be well tolerated. String cheese is a great pairing to help provide some protein but not too much to power the training session and prevent muscle protein breakdown.

One last word that I tell my clients often. What you eat before your training session does not have to be complex. Keep the foods simple, and focus on the fundamentals of eating for health and fueling for performance. There is no magic meal that can make for a special training session, and what works for one person may not work for you. Training sessions are a great time to experiment with what fuels you up the best. Don’t try new foods on game day—try them out and assess tolerance on practice or training days.

Ready for a personalized nutrition plan with me? Click here to schedule a free discovery call.

In good health and performance,

Wendi Irlbeck, MS, RDN