What to Eat Before a Workout

This may feel like a confusing topic but thinking about what to eat before a workout is arguably more important than the actual workout itself. Without fuel in the tank, your muscle will not be able to perform at their highest level.

When you are trying to constantly push yourself to jump higher, lift heavier, or run faster your body needs to be at its peak performance. Additionally, with the little amount of free time people have in today’s world, its important that you take advantage of every workout.

If you’ve landed on this article then you already know the importance of eating the right foods before a workout, however, what types of food should you eat?

Luckily for you, we have created a guide so you’re able to understand what you should be eating and how this affects your body.

What is Food Made of?

Before we can tell you which foods you should be eating, you must first understand how they work and what they are made of.

Each type of macronutrients plays an important role in your body. Although different, they work together to deliver the best possible workout.

However, it is important to note that each person is different and may have various effects when eating different foods. Nevertheless, the more common macronutrients you should be looking for are carbs and fats.


Carbs often get a lot of attention, as they are probably the most important pre workout nutrient.

When you consume carbs your body will turn them into glucose. This glucose is then stored in your muscle cells as glycogen for future use.  

Researchers have found that the glycogen found in the body’s cells is the main source of energy for muscles. This means that your muscles need to burn these while you’re working out.

Unfortunately, when your body has less glycogen in its system your muscles will feel depleted and tired. This will directly affect your workout and your body’s ability to reach its full potential.

Due to this, carb-loading before a workout has become a common thing among athletes. This strategy means that you’ll consume an excess amount of carbs before a workout so you have plenty of glucose (or energy) to burn.


As previously mentioned, carbs are often used as a way to create energy in the muscles. However, this energy is often short-lived and burned through rather quickly.

Fats work similarly to carbs but are better for long-term energy. This means that exercise scientists often suggest they are used for longer and lower intensity workouts. It’s for this reason that researchers often suggest high endurance athletes like runners and hikers often have high fatty diets

Possible Pre Workout Meal Options

Check these six amazing pre-workout meal options that you can try.

1) Chicken Breast, Brown Rice, and Vegetables

If you’re like the majority of people who tend to work out after work or later in the day then a chicken breast with brown rice and vegetables may be the perfect thing to eat before a workout.

It’s no surprise that this meal has become a staple in the fitness world. This carb-heavy meal is the perfect source of glycogen and energy for your muscles.

Additionally, the chicken is a lean meat that delivers healthy fats while the vegetables help balance the meal.

2) Scrambled Eggs with Toast and Avocado

Eggs are a controversial food in the fitness world. Although some believe the 186mg of cholesterol in egg yolks is unhealthy, they are packed with rich nutrients and protein.

If you are prepping for an intense workout you shouldn’t be worried, however, if you are watching your cholesterol consumption then just use the egg white.

Additionally, the toast is the perfect source of carbs and the avocado adds healthy fats into your pre workout meal.

This is the perfect breakfast meal for those early birds that workout in the mornings!

3) Supplements

If you have been in the fitness game for a while you’ve probably heard of a variety of workout supplements. But which ones are best before a workout?

Just judging by the name, pre workout supplements are probably the best to get you amped up. All natural pre workout can definitely take your exercises to the next level, however, they don’t deliver the most amount of carbs or fats to battle hunger.

For best results, if you are taking pre workout supplements it’s usually suggested that you also eat another snack like the ones we mention in this article.

4) Yogurt with Fruit and Granola

Yogurt with fruit and granola is another great pre workout snack for people that are on the go. These are simple but healthy foods that will help you crush your next workout.

The Granola is the perfect carb to be broken down into energy by your body. Additionally, the natural sugars in the fruit will increase your blood sugar and therefore energy. Not to mention the yogurt is a great source of protein to help that muscle recovery.

5) Peanut Butter Toast with Banana

Peanut butter toast with banana may seem like it’s not doing a lot but don’t be fooled, this high carb snack really packs a punch.

Once again the toast is filled with carbs that can be quickly absorbed by your muscles.

Additionally, Experts suggest that the potassium in the banana is great for helping muscle and nerve function. Last but not least, the peanut butter is a great source of healthy fats and protein.

6) Granola Bars

This last one is pretty self-explanatory. If you are a person with very little time and who is always on the go then granola bars were made for you.

These bars are packed with essential before workout nutrients like carbs and healthy fats. Although you may not get as many benefits as other meals on the list, they will still get the job done.

Final thoughts

Although the question of what to eat before a workout is a difficult one to answer, I hope you now have a better understanding.

The best advice I could give is to eat a carb-heavy meal 2-3 hours before your workout if possible. Then about half an hour before you should be taking pre-workout supplements like these

The carbs will help your body maintain its strength and stamina while the pre workout will get you amped up right before you crush your workout.


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