Should you eat before your workout?
It’s one of the most common nutrition questions we hear at Results Fitness.
And, the answer isn’t as simple as “yes” or “no.”
The right pre-workout snack can help you feel stronger, more energized and ready to crush your workout!
On the other hand, the wrong snack or eating at the wrong time can leave you feeling sluggish, bloated or running on empty!
So, how do you know what’s right for your body?
In this week’s blog, your’re learning:
- When you should (and shouldn’t) eat before a workout.
- The best foods to fuel your workouts!
- My favorite pre-workout snack combos.
- Foods to avoid before exercising.
HOW TO KNOW IF YOU NEED A PRE-WORKOUT SNACK
Some people feel amazing training on an empty stomach.
Others need a small snack to avoid feeling sluggish, lightheaded, or like they have nothing left in the tank.
A few small adjustments to what you eat and when you eat can make a big difference in your energy, performance and recovery.
Because the goal isn’t eating just because you think you should; it’s giving your body the fuel it needs to perform your best!
So, how do you know what works for you?
You Might Benefit From a Pre-Workout Snack If…
- Your last meal was 4-5 hours ago
- You feel low on energy before your workout
- You’re hungry
- You have a long gap between meals
- You’re doing a longer or more intense workout
You Probably DON’T Need One If…
- You ate a balanced meal within the last 2-3 hours
- You’re not hungry
- You typically feel energized during workouts
- Your meals throughout the day have been consistent
What you eat is important, but when you eat matters, too!
Giving your body enough time to digest can help you feel energized during your workout instead of sluggish or uncomfortable. Here is a breakdown to
- 1–3 Hours Before Your Workout: Choose a balanced snack that includes a smart carb, protein and healthy fat. This combination provides steady energy and helps fuel your workout from start to finish.
- 30–60 Minutes Before Your Workout: Running short on time? Keep it simple! Choose mostly smart carbs that digest easily and keep fat and fiber to a minimum to prevent stomach discomfort.
PRE-WORKOUT SNACK IDEAS
The best pre-workout snacks combine smart carbs to provide energy with protein and/or healthy fats to help keep you fueled throughout your workout.
If you’re eating closer to your session, stick with lighter, easy-to-digest snacks that are higher in smart carbs and lower in fat and fiber to avoid stomach discomfort. Here are some of my favorite pre-workout snacks to help keep your energy levels high.
1–3 Hours Before Your Workout: Smart carbs + protein + healthy fats
- Oatmeal + banana + almond butter
- Greek yogurt + berries + drizzle of honey
- Whole grain toast + peanut butter + sliced apple
- Cottage cheese + pineapple + walnuts
- Smoothie with protein powder + banana + spinach
- Sweet potato + eggs + avocado
30–60 Minutes Before Your Workout: Primarily smart carbs with minimal fat and fiber for quick energy.
- Banana + drizzle of honey
- Applesauce + cinnamon
- 2–3 Medjool dates
- Banana + a small scoop of protein mixed with water
WHAT TO AVOID PRE WORKOUT:
Not every snack will help your performance. In fact, some foods can leave you feeling sluggish, bloated, or uncomfortable before you even break a sweat. Here’s what to avoid pre workout:
- Fried or greasy foods
- Large, heavy meals
- High-fat foods right before training
- Too much fiber close to your workout
- Sugary snacks that can lead to an energy crash
Don’t foget about water! Before reaching for a snack, ask yourself one simple question: “Have I had enough water today?”
Even mild dehydration can make you feel tired, sluggish, or hungry when what your body really needs is water. Staying hydrated throughout the day is just as important as choosing the right pre-workout snack.
Sleep matters, too! If you’re dragging before your workout, food may not be the problem.
Poor sleep is one of the biggest energy killers, and no snack can make up for consistently missing quality sleep. While caffeine can help improve alertness, having it too late in the day can make falling asleep more difficult, creating the cycle of:
- Staying up late
- Waking up exhausted
- Needing more caffeine
As a general rule, stop drinking caffeine 8–10 hours before your typical bedtime to help support a better night’s sleep.
Bottom line: Pre-workout nutrition doesn’t have to be complicated.
Sometimes you need a snack…
Sometimes you don’t!
The key is learning what helps your body feel energized and not what works for someone else. At Results Fitness, we help our Warriors fuel their workouts in a way that fits their schedule, goals and lifestyle. That’s exactly what our 1:1 Nutrition Coaching program is designed to do.
Together, we’ll help you:
- Know what to eat
- Know when to eat
- Know how much to eat
- Fuel your workouts with confidence
Because when you consistently fuel your body well, you don’t just have better workouts…you build a stronger, healthier and happier life!