What to Eat Before a Workout?

If you’re looking to get in shape, you need to understand what to eat before a workout. You should avoid foods that are hard to digest. High-fiber, high-fat foods are not recommended before a workout. Also, avoid foods with high amounts of sugar and caffeine.

In addition, avoid processed foods and fried foods. These types of food can make you feel lethargic during and after the workout.

Simple carbohydrates

fries and burger on brown wooden tray

While complex carbohydrates are better for energy, simple carbohydrates are best consumed about 30 minutes to an hour before a workout. These foods should be consumed as a snack or meal that provides fast energy.

However, simple carbohydrates may also be consumed during the workout to help with endurance and reduce the risk of blood sugar dips during the workout. The most common type of pre-workout snack is fruit. Other food options include oatmeal, bananas, crackers, and protein bars.

Low GI carbohydrates

A diet that balances proteins, low-GI carbohydrates, and healthy fats is essential for bodybuilding and muscle-building. It helps your body achieve a steady blood sugar level and releases nutrients slowly into your blood.

You can get the most nutrition by consuming a variety of foods in both your pre and post-workout meals. A pre-workout meal should contain plenty of high-quality proteins, as well as sufficient calories and hydration.

You should also increase your calorie intake significantly on workout days, as you are likely to burn more calories than you normally would.

Fresh fruit

selective focus photo of bunch of strawberries

There are many health benefits to eating fresh fruit before a workout. For instance, it helps your body retain more water, which keeps you hydrated throughout your workout. Additionally, fruit is rich in vitamins and minerals.

A medium-sized orange is also a great choice because it contains 100 percent of your daily vitamin C requirement. Citrus fruits are also nutrient-dense and low-calorie. Choosing a fruit that is high in vitamin C can help you prevent post-workout fatigue and improve your muscles’ recovery.

Instant oatmeal

It’s possible to get a similar boost of energy with a quick bowl of instant oatmeal before a workout. It is low in sodium, but the taste of instant oatmeal is very bland. If you’re on a sodium-controlled diet, it is not the best choice for pre-workout nutrition.

What’s most important are flavor and texture, and instant oatmeal doesn’t compare to thick rolled oats.


Eating chicken is a smart way to fuel your body for a workout. This protein-rich protein food is a great source of amino acids that promote anabolism. It also contains complex carbohydrates that provide slow-releasing energy.

To increase the taste of your chicken, add a barbecue flavor. In the morning, take a protein-rich meal after waking up. And in the evening, eat chicken breast at least two to three hours before your workout.


A great way to fuel your body before a workout is with a healthy snack like rice. You can pair it with other foods, such as almond butter or banana, and get an instant energy boost. Rice cakes are also easy to carry and light, so they’re the perfect snack to take with you on your workout.

These snacks are packed with nutrients and will keep you going for a long time. But if you’re trying to lose weight, don’t just go for sugary cereal. Try rice cakes with fruits like banana or avocado or rice with tomato.


The ideal meal to eat before a workout contains carbs, protein, and some healthy fats. You should avoid trans and saturated fats, which are bad for your health, and opt for unsaturated fats, which can provide a host of benefits.

Try to eat a meal high in complex carbohydrates and protein about two to three hours before the workout. The longer you wait, the better, since this gives your body enough time to digest the food.

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