The Best Things to Eat Before a Workout, According to Experts

Knowing what, and just as crucially, what not to eat before a workout is a conundrum that fitness fiends wrestle with on the daily. Should you load up on protein, or wait until after? Is carb-loading the best way to boost your energy? Or is working out fasted the real gateway to getting ripped? All valid questions that require some dissecting.Thankfully, we’ve cooked up this cheat sheet to everything you need to know about fueling the best workout of your life. If you’re serious about getting in shape, the right diet needs to be a priority. Here’s everything you need to know about how to fuel your workouts.Why is pre-workout nutrition so important?What not to eat (and do)What are the key nutrients for pre-workout fuel?The lowdown on pre-workout supplements“What you eat before a workout matters far less than your overall metabolic health and the type of activity you’re doing,” says PCI-qualified Health Coach, Steve Bennett, author of Primal Cure, Fat & Furious, and Fibre First. “Exercise performance depends primarily on metabolic flexibility, not perfectly timed pre-workout meals.” That’s not to say that what you eat plays no bearing on your performance. The trick simply lies in understanding the state of your metabolic health and feeding it the right foods.For example, “someone with excellent sugar tolerance and metabolic flexibility can train hard fasted, whilst someone with insulin resistance will struggle regardless of their pre-workout meal,” explains Bennett. “When your metabolism works optimally, pre-workout nutrition becomes intuitive rather than stressful. You’ll naturally know whether you need food before training, and you’ll perform well regardless because your body efficiently accesses.”This may require a bit of trial and error work to find what works for you. And when you hit the bullseye, simply rinse and repeat.Speaking of building flexible metabolisms, consuming a load of sugary drinks and processed foods is no way to go (shocker). Not only do these products make you feel incredibly sluggish but Bennett explains that they also “spike blood sugar, trigger insulin release, and ultimately impair your body’s ability to burn stored fat during exercise.” By frequently fueling on them, your body will start to depend on carb intake rather than developing metabolic flexibility which hinders your ability for fat burning and endurance.On the other hand, overeating can also negatively impact performance. “Consuming too much can divert your blood flow and energy to digestion and away from your muscles as your body focuses on breaking down the meal,” says Jason Smith, PT and founder of Fit in Midlife. “You may feel bloated, experience reflux or the ‘stitch’ in cardio activities.” Bennett also flags that overeating before workouts prevents your body from accessing stored fat for fuel. “When your system is busy processing incoming food, particularly carbohydrates, insulin levels rise and fat burning essentially stops. For those seeking fat loss, this defeats a primary benefit of exercise.” If you need to eat close to training time, keep your portion moderate.What are the key nutrients for pre-workout fuel?We love dispelling myths around here. Here’s a good one for you: “Contrary to popular belief, carbohydrates aren’t essential before every workout,” says Bennett, “Your body stores roughly 2,000 calories worth of glycogen in muscles and liver, enough fuel for most training sessions”— that is, activities lasting under 90 minutes. For longer sessions, such as marathon training, dosing up on carbs every hour can prolong your energy levels.Protein, particularly if you are strength training is highly beneficial. Getting a fix of protein before starting your workout is proven to boost performance: “The breakdown of protein within the muscle will be slowed, whilst muscle protein synthesis is accelerated, leading to a better balance and better hypertrophy,” says Smith. Pre-workout protein is best paired with low glycemic-index carbs (for slow digestion and energy release) and healthy fats. This combination, Smith explains “ensures blood sugar levels are maintained leading to consistent levels of energy, better performance and recovery.”What to eat depends on your workoutIf you’re lifting weights, your focus needs to be on protein. But if you’re a long distance runner, carbs fit the bill slightly better. Size portion also matters.If you're doing cardio, try and avoid heavy foods and opt for something light around an hour before. Contrarily, if you're strength training, you'll want something bigger (around two hours before). Try high protein meals, accompanied with healthy fats and carbs.Here is the kind of grub that frequently appears on our experts' pre-workout plates (they have the physiques to show for it):Snacks for cardioGreek yogurt with berriesBanana with almondsOvernight oatsMeals for strength trainersOmelette with mushrooms and spinachChicken or tuna pasta saladStir fry with beef, peppers, and broccoliScrambled eggs with salmon and avocadoTiming is everythingIt’s so important that, in order to achieve the best workout, you’ll want to think about what you’re eating more than 24 hours before you workout. It’s not as deep as it sounds: “It takes 24 hours to refill glycogen stores in the body,” says nutritionist Sarah Carolides. “To do this, you want to consume five grams of carbohydrates per kilogram of weight over the previous 24 hours to ensure full muscle glycogen stores.”Two to three hours before, Carolides advises a low glycemic-index meal. “This is one that has foods that release their glucose slowly. This is to prevent your entry running low half way throughout the training. The meal should contain carbs, protein and fats and it’s important to get the balance right. The protein and fat help prevent hunger but too much fat can delay stomach emptying so you may begin your workout feeling full and heavy.”“If you cannot eat a meal at that time, or if you are planning to train for more than an hour, eat a small carbohydrate-rich snack before starting,” says Carolides.Smith recommends consuming a moderate amount and ensuring you leave enough time between your meal and activity—30 minutes should suffice. This also allows your body ample time to begin absorbing the energy sources that will power you through your sesh. However, it is important to consider that foods vary in digestion speed. “Simple carbohydrates such as bananas and bread are quickly broken down by your digestive system and therefore provide a rapid supply of energy,” he says. “Natural fats, protein, and complex carbohydrates (oats, wholegrain bread, brown rice, and pasta) are digested more slowly but also provide energy over a longer period making them ideal for endurance training and longer gym sessions. The same is true of protein.”Think then, about which foods will prove most effective to your workout at hand, and take it from there.Fasted workoutsWe understand that some of you may struggle to eat first thing in the morning, but you really should try and have something. Whether that be a shot of coffee, protein shake, or a banana, these lighter options are absorbed quick enough to give you a nice boost of energy. Bennett even suggest that a tablespoon of caprylic acid, or C8, oil is a great way to get some sustenance: “It provides a very fat energy boost but without a rise in blood sugar levels.”The lowdown on pre-workout supplementsBe cautious of marketing ploys. “The supplement industry has convinced millions that pre-workout products are essential for performance, yet most contain nothing but caffeine, artificial sweeteners, and unnecessary additives. The “energy” you feel typically comes from caffeine alone, which you could get from coffee without the chemical cocktail,” says Bennett. “Look out for products with a high sugar content and “if you genuinely need quick energy for intense training, try a small amount of C8 oil, avoiding sugar and processed additives,” he says.Creatine, however, is widely encouraged. “Creatine helps regenerate ATP and ensures you can exercise at increased potential for longer,” says Carolides.The same goes for electrolytes. “They maintain sufficient hydration which improves energy, help avoid muscle cramps through better contraction and stretching, and improve nerve function when sending signals to the muscles,” says Smith.Whilst an easy fix, to be sure, they are also not entirely necessary if your intake of natural sources of energy is high enough. “Bananas, spinach, kale, or even a pinch of salt added to your water bottle will all provide sufficient supplies of electrolytes for your training session,” says Smith.“Caffeine can get bad press but it can help a lot pre-workout,” he continues. “An espresso shot (or double) 30 minutes before your session will increase power and endurance in both strength and cardio training whilst boosting energy. This leads to a more effective workout that will produce more effective results. A shot of caffeine can also be a great motivator on days when you’re not feeling it. But don’t overdo it.”