Key Takeaways: Eating Before a Workout
Eating the right foods before a workout helps improve energy, performance, and training results.
The best pre-workout meals focus on carbohydrates and protein, while keeping fats lower for digestion.
Timing matters. What to eat before a workout depends on how soon you’re training.
Digestive comfort, hydration, and individual tolerance all play a role.
Knowing what to eat before and after a workout supports better recovery and long-term progress.
We’ve all heard the saying before, “You are what you eat.”
But what does that mean?
It means that the food we eat plays an important role in our health, well-being, and even how we look.
I think we all, for the most part, understand that what we eat is important. We all generally know how to eat well, too.
Nobody questions that grilled chicken and rice is better for you than pizza. What may not be as obvious to everyone is what to eat before a workout and how that choice impacts performance and results.
In this article, we’ll answer questions like why it’s beneficial to eat before working out, what you should eat before a workout, what to eat after your workout, and even the importance of hydration.
In This Article:
- Should I Eat Before a Workout?
- What to Eat Before a Workout
- What Supplements To Take Before A Workout
- Should You Work Out Before or After Breakfast?
- What To Eat After a Workout
- How 1st Phorm Can Help
Should I Eat Before a Workout?
The short answer is yes, absolutely.
You eat before working out for the same reasons you take certain supplements. You take them so you can have more energy, fuel your body, and help improve your workout performance.
It doesn't matter if you’re looking to lose weight, build muscle, or improve your health ... what you put into your body is important to help you reach your goal.
The same is true when it comes to deciding what to eat before your workout. What you fuel your body with will impact your performance and the results you earn from your workout.
Eating Before A Workout: What to Eat
Food is made up of three macronutrients: fat, protein, and carbohydrates. Each plays a role, but understanding which to prioritize before a workout makes a big difference.
Let’s look at all three macronutrients in more detail.
Fat
Fat plays an important role in the body. It's useful for protecting and improving the nervous system, proper hormone production, helping with nutrient absorption, and much more.
So we definitely need fat in our diet. Most people actually get enough fat in their diet through eggs, fatty fish, nuts, oils, and more.
That being said, they’re not always the best thing to eat before working out.
Now, this doesn't mean to avoid all fats altogether, and some people do quite well with fats before a workout.
In most cases, though, a lower-fat meal before a workout can help keep stomach distress to a minimum.
Fats are slower-digesting. Unless you are in ketosis or you're a fat-adapted athlete, it can be harder for your body to use them for training fuel.
Protein
This macronutrient is crucial in your nutrition plan overall, including before a workout. Protein before a workout can help in a few ways.
For one, protein can help curb your hunger and keep you full during your training. If you get hungry midway through, it becomes more challenging to keep training hard.
Adequate amounts of protein from a complete protein source can also help fuel your muscle tissue. This can help lessen muscle tissue catabolism and stimulate muscle protein synthesis.
In simple terms, it can help prevent excessive muscle breakdown and prime your muscles for recovery after training!
Carbohydrates
Carbs come in two primary forms. You have simple, high-glycemic carbs, and you have complex, low-glycemic carbs. Simple carbs are broken down and digested more rapidly, whereas complex carbs take a bit longer.
Simple carbs are good for short bursts of energy for short periods of time.
Complex carbs will give you longer-lasting energy. So, how close your pre-workout meal is to your workout will help determine what type of carbs you should go for.
For example, if you're going to work out in 30 minutes, a snack like a banana (simple and high-glycemic carb) will digest more quickly. It will typically sit better in your stomach and provide the energy your body needs for an effective workout as well.
Once again, though, everyone is a bit different. So, try different food options at different times before your workouts to figure out what sits well in your stomach and helps fuel your workouts best!
What Foods Should You Eat Before a Workout?
These guidelines work best within 30–60 minutes before training. A good general rule of thumb for macros is...
| Gender | Protein | Carbohydrates | Fats |
|---|---|---|---|
| Women | 20–30 g | 20–30 g | 2–8 g |
| Men | 30–40 g | 30–40 g | 2–8 g |
Side Note: These are general guidelines, so remember to eat what feels good to you. Typically, lean protein and a simple carb source are best within 1 hour of training.
Here are 5 simple, yet effective examples of what is good to eat before a workout:
- Greek Yogurt and Banana
- Jerky and Apple
- Lean Meat and Rice or Potato
- Egg/Egg Whites and Toast with Honey
- Protein Shake and Fruit
If you are more than 60 minutes out, that may be a good time for a complex carb. Basically, just eat a well-balanced meal that's in line with your goals.
What Supplements To Take Before A Workout
There are a variety of pre-workout supplements out there that can help fill your nutritional needs before a workout.
Sometimes it’s hard to get all of the nutrition you need from food alone. If your stomach can’t keep up with your workouts, there are different kinds of pre-workout supplements for you to take.
At 1st Phorm, we offer a variety of pre-workout and intra-workout supplements that can help you get the nutrition you need.
If you're like me and exercise first thing in the morning, and don't want to have to try and eat before the workout ... taking Phormula-1 + Ignition, Essential Amino Acids, and/or a pre-workout of some kind can be a great combo! These can help give you the energy and amino acids you need to keep up with your workout.
Should You Work Out Before or After Breakfast?
When it comes to structuring your workout routine, everyone wonders whether it's better to work out before or after breakfast.
Really, the answer to this question relies heavily on your personal preferences. I'll quickly cover the advantages and disadvantages of each option so you can decide what's best for you and your goals...
Before Breakfast: The Fasted Workout
Exercising on an empty stomach, often referred to as a "fasted workout," has gained popularity in recent years. The idea behind this approach is that your body may burn more stored fat as a primary energy source when glycogen (the stored form of carbohydrates) is low.
For some, exercising on an empty stomach can make you feel lighter and more energetic during your workout.
However, it's essential to note that fasted workouts may not be suitable for everyone. There are also a handful of potential downsides to fasted workouts.
One of those downsides is reduced workout intensity. Your training may lack intensity and endurance due to limited glycogen stores.
After Breakfast: Fueling Your Workout
Exercising after a meal, particularly breakfast, can provide your body with the necessary nutrients and energy to power through your workout. Here are the advantages of working out after breakfast:
Energy
A pre-workout meal can provide the energy needed for a more intense and sustained workout.
Muscle Preservation
Consuming protein before exercise can help prevent excessive muscle breakdown.
Better Performance
A well-balanced breakfast can improve exercise performance and endurance.
On the flip side, working out after a meal may have some potential drawbacks, such as...
Digestive Discomfort
Heavy or high-fiber meals may lead to discomfort during your workout ... potentially even a trip to the bathroom in the middle of it, too.
Delayed Start
You might need to wait a bit after eating to avoid exercise with a full stomach.
Finding Your Sweet Spot
The decision of whether to work out before or after breakfast depends on your personal preferences and your body's response. Here are some tips to help you find the right approach:
Experiment: Try both methods and observe how your body responds.
Listen to Your Body: Pay attention to your energy levels, comfort, and performance.
Balance: You can also strike a balance by having a light meal or snack before your workout.
In the end, there's no one-size-fits-all answer to the "workout before or after breakfast" question. It's essential to choose the approach that aligns with your goals, suits your body, and ensures you enjoy your workouts.
Don’t Forget About Hydration
Water is also very important.
- Drink it with your pre-workout.
- Drink some with your meals.
- Drink it while working out (just don't chug large amounts).
...and definitely drink it after your workout to help with recovery.
The importance of hydration cannot be overstated.
Aim for 16–20 ounces of water in the hour leading up to a workout and about that same amount afterward. Just don't forget that proper hydration also comes down to having a sufficient amount of electrolytes, too.
Now keep in mind, though, your overall hydration level for the day ... how long you work out... and how much you sweat will change that recommendation for you.
The main point to take away is that water is a crucial part of your fitness, your health, and your performance in the gym. So, at a minimum, working to have 16-20 ounces leading up to your workout and the same amount after is a great starting point.
What To Eat After a Workout
Now that we've covered the importance of eating before a workout, let's talk about what you should do to replenish your body afterward. What you consume after a workout can have a major impact on your recovery and muscle growth. So, what should you eat after a workout session?
Well, your post-workout should be geared to replenish your body's energy stores and repair muscle tissue. Because of this, there are two things you want to look for in particular:
Protein for Muscle Repair
In order to begin repairing the muscle tissue broken down from your workout, your body needs protein. This is where you should look to get a rapid-digesting source of protein to jumpstart this process.
Carbohydrates for Energy Restoration
What's arguably more important than protein after your workout is carbohydrates. A high-glycemic carbohydrate can help support energy replenishment and nutrient uptake.
Post-Workout Nutrition: What's Best?
Now, you could absolutely eat some chicken and rice after your workout ... but there are better options. In fact, post-workout may be the one time you should consider using supplements over whole foods.
The reason I say this is that whole food protein and carbohydrate sources take time to digest and reach the muscle for repair and recovery.
With the right supplements designed for post-workout recovery, this isn't the case. A high-quality post-workout stack is designed to be digested as quickly as possible.
Frequently Asked Questions
What should I eat before a workout?
A combination of protein and carbohydrates works best. Lean protein and easily digested carbs can help fuel performance while limiting stomach discomfort.
What should I eat before a morning workout?
If you train early, light foods like a protein shake, fruit, or amino acids can work well. Some people prefer fasted training, but energy levels vary.
What should I eat before and after a workout?
Before training, focus on protein and carbs for fuel. After training, prioritize fast-digesting protein and carbohydrates to support recovery and muscle repair.
How long before a workout should I eat?
Most people do well eating 30–60 minutes before training. Larger meals should be eaten earlier to allow time for digestion.
1st Phorm Can Help You Get Ready For Your Next Workout
Now that you know what you should be eating before a workout, we have a wide variety of supplements to help support your goals.
We offer pre-workouts, intra-workouts, post-workouts, and a variety of other nutritional supplements, too.
Whatever your nutritional needs are, at 1st Phorm, we've got you covered. Don't worry if you're not sure where to get started, either. You can take our supplement quiz, or even reach out to us!
We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com. We're available Monday through Friday from 6 AM to 8 PM Central and Saturday & Sunday from 9 AM to 7 PM Central. We'll be more than happy to help in any way we can!
