What you eat before your workout can have a big impact on your energy, exercise performance, and recovery.\u00a0\n<\/p>\n
However, your pre-workout snack<\/a> should be tailored to the type of exercise you\u2019re engaging in.\u00a0\n<\/p>\n We spoke with experts to learn exactly what to eat before different types of workouts so you can fuel your body for optimal performance.\n<\/p>\n Thomas Barwick \/ Getty Images<\/p>\n What to Eat <\/p>\n Try consuming a balanced meal that contains carbohydrates, protein, and healthy fats<\/strong> a few hours before your strength-training workout<\/a>. If you don\u2019t have time for a meal, consider a carb-focused snack closer to your workout.<\/p>\n Why It Works <\/p>\n Studies show that eating a protein-rich meal within three to four hours before your strength workout can promote muscle growth and enhance muscle recovery.\n<\/p>\n \u201cThe primary goal of strength training or weightlifting is muscle growth,\u201d said Rose-Francis. Fueling up with carbs will help give you the energy to power through your strength-training session, while protein<\/a> will support muscle building and muscle recovery.\u00a0\n<\/p>\n When to Eat It <\/p>\n Try having a balanced meal several hours before your workout or a lighter, carb-rich snack within the hour before your workout.\u00a0\u00a0\n<\/p>\n Thomas Barwick \/ Getty Images<\/p>\n What to Eat <\/p>\n \u201cFor endurance-type cardio workouts like running or cycling, focus on eating easily digestible carbohydrates with a small amount of protein and minimal fiber or fat,\u201d explained Routhenstein.\n<\/p>\n Keeping your fat and fiber intake low before cardio workouts<\/a> helps prevent stomach discomfort.<\/p>\n Why It Works <\/p>\n \u201cWhile muscles can use fat, protein, and\/or carbohydrates for fuel, for endurance training, consuming carbohydrate-rich foods before exercise is beneficial for performance,\u201d said Rose-Francis.\u00a0Carbs provide a readily available fuel source for your muscles and can delay fatigue<\/a> during workouts.\n<\/p>\n \u201cCarbohydrates help build your carbohydrate storage, what we call glycogen stores, which fuel your endurance,\u201d added Routhenstein.\n<\/p>\n When to Eat It <\/p>\n Try to eat a carb-rich meal three to four hours before your run, or you can fuel up with a quick, high-carb snack, like a banana or raisins<\/a>, 30 to 60 minutes before your run.\n<\/p>\n Luis Alvarez \/ Getty Images<\/p>\n What to Eat <\/p>\n \u201cHigh-intensity interval training or bootcamp-style workouts require both quick and sustained energy, so a combination of complex carbohydrates<\/a> and moderate protein is best, with lighter fat and fiber to avoid digestive discomfort,\u201d explained Routhenstein.\n<\/p>\n \u201cDuring HIIT, you lose both water and key electrolytes<\/a> such as sodium, potassium, calcium, and magnesium,\u201d said Rose-Francis. To replace lost fluid and electrolytes, she recommended staying hydrated and choosing foods rich in minerals.<\/p>\n Why It Works <\/p>\n \u201cCarbs provide fast-acting fuel, and protein supports muscle recovery after intense intervals,\u201d said Routhenstein.\u00a0\n<\/p>\n Choosing electrolyte-rich foods prior to working out can help you perform at your best during a HIIT workout. Electrolytes<\/a> are key for fluid balance, muscle function, and proper nerve signaling, all of which are essential for peak athletic performance.\n<\/p>\n When to Eat It <\/p>\n Try eating a balanced meal two to three hours before your HIIT workout, or fuel up with a higher-carb snack, like a fruit smoothie, a banana, or half of a peanut butter and jelly sandwich an hour or so before exercising.\n<\/p>\n Luis Alvarez \/ Getty Images<\/p>\n What to Eat <\/p>\n Though it\u2019s not always necessary to eat before a low-intensity workout, like yoga<\/a>, a quick snack may be helpful for some people.\u00a0\n<\/p>\n For example, people who experience low blood sugar<\/a> may need to grab a quick snack before their yoga class or a short walk.\n<\/p>\n \u201cFor yoga or other low-intensity workouts, you typically don\u2019t need a full meal beforehand, especially because eating too close to your practice can lead to discomfort or acid reflux, particularly during inversions or poses that compress the abdomen,\u201d said Routhenstein.\u00a0<\/p>\n Why It Works <\/p>\n If you\u2019ve eaten in the last few hours, you probably don\u2019t need a meal or snack before your low-intensity yoga class. However, if the class is more intense, such as a hot yoga<\/a> or a yoga sculpt class, you may not want to go into your workout with an empty stomach.\u00a0\n<\/p>\n Choosing lighter snacks, like toast, yogurt with berries, or fruit, can give you the energy boost you need without weighing you down or causing discomfort during certain poses.\n<\/p>\n When to Eat It <\/p>\n <\/strong>If you need to eat something before your yoga class, have a light snack around an hour or so before your workout.\u00a0\n<\/p>\n YevgeniyGq \/ Getty Images<\/p>\n Some people like to work out early in the morning before they\u2019ve had something to eat. While this may work for some people, others may need a bit of fuel before their morning exercise. \u00a0\n<\/p>\n \u201cSome people perform better on an empty stomach<\/a>, while others benefit from a bit of fuel,\u201d said Routhenstein.\n<\/p>\n If you\u2019re engaging in a higher-intensity workout, like weight-lifting or running, Rose-Francis recommends pre-workout fuel to improve energy and stamina.\n<\/p>\n What to Eat <\/p>\n Why It Works <\/p>\n Though fasted workouts may lead to greater fat-burning during your workout, studies show that there\u2019s no difference between fasted and fed exercise in terms of body composition changes, such as weight loss or changes in body fat<\/a>.\n<\/p>\n If you enjoy fasted workouts and your performance doesn\u2019t seem to suffer, it\u2019s generally fine to continue exercising without eating beforehand. But if you feel low on energy, lightheaded, or fatigued during your session, consider having a small snack first to give your body the fuel it needs.\n<\/p>\n For healthy adults, the choice of whether to eat before a workout or remain depends on personal preference and the duration and intensity of the workout.\n<\/p>\n When to Eat It <\/p>\n If you want a quick source of fuel before your morning workout, try eating a small snack around 30\u201360 minutes before you exercise.\u00a0\n<\/p>\n Klaus Vedfelt \/ Getty Images<\/p>\n If you work out in the evening, whether you need a pre-workout snack depends on how long it\u2019s been since your last meal and the intensity of your session.\n<\/p>\n If it\u2019s been a few hours since you\u2019ve eaten lunch, you may want to grab a pre-workout snack<\/a>. \u201cAfter a full day of work and activity, your body can benefit from a balanced snack to replenish energy and fuel your evening workout,\u201d said Routhenstein.\u00a0\n<\/p>\n What to Eat <\/p>\n Why it Works <\/p>\n \u201cCarbohydrates help restore depleted energy stores, while protein supports performance and recovery,\u201d explained Routhenstein. Carbs provide readily available fuel for your body to power through your workout, while protein reduces muscle breakdown and supports muscle recovery.\n<\/p>\n When to Eat It <\/p>\n\n
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