Pre-Workout Nutrition: What to Eat Before a Workout

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To maximize your performance and recovery, it’s important to fuel your body with the right nutrients before a workout.

Here are few things you can eat before hitting the gym.


Protein consumption helps to improve athletic performance.

Other benefits of eating protein before exercise include:

  • A better anabolic response, or muscle growth
  • Improved muscle recovery 
  • Increased strength and lean body mass 
  • Increased muscle performance


Fat is the source of fuel for longer and moderate-to-low-intensity exercises.
You can have whole grain toast, peanut or almond butter. They have healthy fat that aids lean muscle growth.


Carbs = Energy

When it comes to what to eat before a workout, eating carbs before you exercise ensures that you'll have extra glucose in hand if you need to replenish those glycogen stores.

Timing of your meal is important

To maximize the results of your training, try to eat a complete meal containing carbs, proteins and fats 2–3 hours before you exercise.
If you're eating 45-60 mins before your workout, include foods that are simple to digest, but make sure they are protein and carbs rich to avoid any stomach discomfort.

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