Even when you have a routine, plan to adjust it as needed. For example, if you know you will going out for a heavy lunch and usually workout in the middle of the day, try to plan your workout in the morning or wait at least four hours to allow some time for digestion.

Planning out your pre-exercise foods will help you feel energized not depleted and may help you reach your fitness goals. Kerksick CM, Arent S, Schoenfeld BJ, et al.

International society of sports nutrition position stand: nutrient timing. Journal of the International Society of Sports Nutrition. Kloby Nielsen LL, Tandrup Lambert MN, Jeppesen PB. The effect of ingesting carbohydrate and proteins on athletic performance: a systematic review and meta-analysis of randomized controlled trials.

Ormsbee MJ, Bach CW, Baur DA. Pre-exercise nutrition: the role of macronutrients, modified starches and supplements on metabolism and endurance performance. Published Apr Yalçın T, Al A, Rakıcıoğlu N. The effects of meal glycemic load on blood glucose levels of adults with different body mass indexes.

Indian J Endocrinol Metab. Grundy MM, Edwards CH, Mackie AR, Gidley MJ, Butterworth PJ, Ellis PR. Re-evaluation of the mechanisms of dietary fibre and implications for macronutrient bioaccessibility, digestion and postprandial metabolism.

Br J Nutr. Kanter, M. High-Quality Carbohydrates and Physical Performance: Expert Panel Report. Nutr Today. DOI: By Elizabeth Quinn, MS Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics.

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List of Partners vendors. Sports Nutrition. By Elizabeth Quinn, MS Elizabeth Quinn, MS. Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics.

Learn about our editorial process. Learn more. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates.

Medically reviewed by Mia Syn, MS, RDN. Learn about our Medical Review Board. Table of Contents View All. Table of Contents. Importance of Pre-Exercise Nutrition. Nutritional Needs.

Pre- and Post-Exercise. Foods to Eat. What Not to Eat Before Exercise. Avoiding Common Pitfalls. What to Eat Before Exercise Eating before exercise is something only the athlete can determine based on experience, but, as a general guideline: Eat a solid meal 4 hours before exercise.

Eat a snack or a high-carb energy drink 1 to 2 hours before exercise. Consume a replacement drink 1 hour after exercise, preferably one with a carbs to protein ratio.

Best Meal Delivery Services for Fitness. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

See Our Editorial Process. Meet Our Review Board. Share Feedback. What you eat before a workout also plays a key role in how you feel and perform. Have you ever wondered how to get your kids to eat healthier breakfasts or if it's bad to eat snacks before bed?

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Breadcrumb Home Healthy Living Resources Blog Ask the RDs: When and What Should I Eat Before a Workout? Ask the RDs: When and What Should I Eat Before a Workout?

Eating too much before you exercise can leave you feeling slow-moving. Eating too little might not give you the energy you need to keep feeling strong during your workout. Most people can eat small snacks right before and during exercise. The key is how you feel. Do what works best for you.

Snacks eaten soon before exercise probably won't give you added energy if your workout lasts less than 60 minutes. But they may keep you from feeling hungry. If your workout is longer than 60 minutes, it may help to have a carbohydrate-rich food or drink during the workout.

Good snack choices include:. Eat a meal that has both carbohydrates and protein in it within two hours of your workout if possible. Eating after you work out can help muscles recover and replace their glycogen stores.

Think about having a snack if your meal is more than two hours away. Good post-workout food choices include:. Drinking fluids such as water before, during and after your workout can help prevent dehydration. Don't forget to drink fluids. You need to have enough fluids before, during and after exercise to help prevent dehydration.

Water is generally the best way to replace lost fluids. But if you're exercising for more than 60 minutes, try a sports drink.

Sports drinks can help keep your body's electrolyte balance. And they can give you a bit more energy because they have carbohydrates in them. Remember that the length and intensity of your activity can help you decide how often and what you should eat and drink. For example, you'll need more energy from food to run a marathon than to run or walk a few miles.

And try not to add any new products in your diet before a sports event that lasts a long time. It's best to have tried the products before the event to see how your system handles the food.

When it comes to eating and exercise, everyone is different. So notice how you feel during your workout and how your overall performance is affected by what you eat. Let your experience guide you on which pre- and post-exercise eating habits work best for you.

Think about keeping a journal to see how your body reacts to meals and snacks so that you can change your diet for your best performance. There is a problem with information submitted for this request.

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Products and services. Eating and exercise: 5 tips to maximize your workouts Knowing when and what to eat can make a difference in your workouts. By Mayo Clinic Staff. Enlarge image Breakfast Close. Breakfast A healthy breakfast might include cereal and fruit. Enlarge image Smoothie Close.

Smoothie A smoothie can be a good snack. Enlarge image Yogurt and fruit Close. Yogurt and fruit Yogurt and fruit can be good options for food choices after you exercise. Enlarge image Water Close.

Water Drinking fluids such as water before, during and after your workout can help prevent dehydration. Thank you for subscribing!

Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance.

Duyff RL. Eat smart for sports. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide.

exercising on an empty stomach has gained popularity in recent years, leaving many exercisers confused about whether or not eating could actually impede their progress. The main reason Schehr and other experts advocate for pre-workout fuel is that our bodies run on one main energy source: glucose.

But in order to make this essential energy source, your body requires carbohydrates, which, along with proteins and fats as well as cholesterol, fiber, and water make up the macronutrients everyone needs to survive and thrive—including during workouts.

While carbs think: bread, pasta, rice, and even fruit have historically gotten a bad rap because of their supposed role in weight gain a false oversimplification of the facts , by the way , they are absolutely critical and play a significant role in your workouts.

But if you feel better eating something else, experiment with other types of snacks and follow your intuition. During digestion, your body breaks protein from food into amino acids, which are essential to maintaining overall health. Your body naturally produces some types of amino acids, but others must come from proteins like meat, milk, fish, and eggs animal sources and beans, soy, legumes, nut butters, and some grains like quinoa plant sources.

Generally, experts recommend getting the majority of your fat intake from unsaturated sources, such as olive oil, avocados, seeds, and nuts.

So, armed with all that macro knowledge, which food group is best when it comes to pre-workout snacking? Again: it depends, and the best foods to eat before a workout for some will be different from others.

But for the most part, the closer you are to your workout window, the more you want to focus on the quicker-digesting carbs and proteins since fats take the longest to digest and could leave you feeling sluggish if eaten right before exercise. And, of course, consider hydration an essential part of your fueling plan.

But for morning exercisers, timing can be a bit trickier. If you have three to four hours before your workout, go ahead and have a meal consisting of carbs, proteins, and fats.

With all those nuances and individual variables, preferences, and needs in mind, what are some of the best pre-workout foods you might want to consider adding to your routine? Here are a few popular pre-workout food ideas, per Schehr:.

Bananas or toast with peanut or almond butter. Protein powder mixed with almond milk. A protein bar with a one-to-one ratio of about grams of protein and grams of sugar. Think about how your body handles food and which snacks or meals land well for you, especially in a shorter amount of time.

For instance, if you're waking up for an early-morning sweat sesh, you might consider something like a banana, rice cake, or piece of toast, Schehr says. Since preference and tolerance are really the name of the game when it comes to pre-workout nutrition and all nutrition for that matter , the foods to avoid are highly individualized.

There are, however, some more common culprits for sabotaging a solid workout. Here are a few to consider, according to Schehr:. High-fiber foods: While fiber is essential to an overall healthy diet, high-fiber foods like beans, broccoli, and even some whole grains are slow to digest and can leave you feeling uncomfortable before getting active.

High-fat foods: Similarly, high-fat foods take longer to move through your digestive system, and will likely induce more sluggishness than energy when it comes to exercise.

Note, though, that caffeine by itself is totally fine before a workout, so long as you can tolerate it and stay plenty hydrated. If we all asked ourselves more how we feel versus what we should do , we'll have more clear answers on how to make the right decisions. This content is for informational and educational purposes only and does not constitute individualized advice.

It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or immediately. Subscribe for a weekly dose of fitness, plus the latest promos, launches, and events.

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