What to eat before a gym workout

Proper pre-workout nutrition is key to optimal performance , recovery , and overall results . If you're wondering what to eat before a workout, whether in the morning or afternoon , you've come to the right place. In this article, we'll explain what macronutrients your body needs, what foods to choose, and what timing is ideal.

What to eat before exercise?

Before your workout, you should consume a combination of complex carbohydrates, easily digestible protein, and a small amount of healthy fats . Each of these components has a specific purpose:

• Carbohydrates – provide both quick and long-lasting energy. Complex carbohydrates (oatmeal, whole grain bread) are digested more slowly and keep blood sugar levels stable, while simple carbohydrates (fruit, honey) provide instant energy.

• Protein – supports muscle growth and recovery. Easily digestible sources such as eggs, yogurt, protein drinks or chicken are ideal.

• Fats – help stabilize energy levels, but in smaller amounts. Prefer unsaturated fats from avocado, nuts or olive oil. Avoid heavy, fatty foods that could slow digestion. ^1,3,5

Source: hyve

What to watch out for?

• Avoid heavy, fried, or excessively fatty foods, which can slow digestion and cause discomfort during your workout.

• Limit your intake of too much fiber right before exercise to avoid digestive issues . If you need it, aim to eat it a few hours before your workout.

• Don't overdo it with simple sugars – while they provide quick energy, they can cause a spike in blood sugar levels, followed by a rapid drop in energy.

• Drink enough – dehydration can reduce performance and increase fatigue.

Tip: If you're short on time, a smoothie with banana, Greek yogurt, oatmeal, and a little peanut butter is a great option. It's easy to digest, balanced, and will provide you with enough energy to perform. ^1,5,7,8

The best time to eat is 60 to 90 minutes before training , so that it has time to be partially digested and does not burden the body during exercise.

What to eat before exercise in the morning?

If you train in the morning, your body is in a catabolic state after the night – blood sugar levels are low and glycogen stores are limited . That’s why it’s important to consume fast-digesting carbohydrates and light proteins .

Quick breakfast options before morning training:

• Energy bars – if you don’t have time to eat, a quality protein or carbohydrate bar will provide you with the nutrients you need. Look for ones with minimal added sugar and high-quality ingredients.

• Protein shake with oatmeal - a quickly digestible and well-balanced source of nutrients.

• Greek yogurt with honey and nuts – a great combination of protein, fat and carbohydrates for longer-lasting energy.

If you exercise on an empty stomach , keep in mind that performance may be limited, especially during strength training. In this case, it is a good idea to supplement with BCAAs (branched-chain amino acids) , which protect muscle mass from breakdown. ^1,2,4,6,8,9,

What role do energy bars play?

Energy bars are a popular choice among athletes and recreational athletes alike because they provide a quick and convenient source of nutrients . However, many people think that just because a product is labeled " protein " or contains a higher amount of protein, it is automatically healthy – which is not always true !

What should you pay attention to when choosing?

• Sugar content – Some bars contain a lot of added sugars, which can lead to blood sugar spikes . Choose ones that have less than about 15g of sugar per serving.

• Protein Type – The best choice is bars with quality protein sources, such as whey , casein, or plant-based protein. Avoid cheap options with hydrolyzed collagen as the main protein source.

• Processing of ingredients – The ideal bar should contain minimally processed ingredients , such as nuts, seeds, and dried fruit instead of artificial flavors and preservatives.

• Macronutrient Ratio – If you’re looking for a pre-workout bar, it should have enough carbs for quick energy. If you’re looking for a post-workout bar or snack, it should have a balanced ratio of protein to fat . ^1,6,7,9

  

  Source: hyve

  Procedure:

  1. Mix all ingredients in a bowl until a sticky mass forms.

  2. Spread the dough evenly onto a baking sheet lined with baking paper.

  3. Refrigerate for 1-2 hours, then cut into bars.

  Energy bars are a practical choice for athletes looking for a quick and effective source of energy before training. There are three main types:

  1. Carbohydrate bars – suitable for quick energy replenishment, contain glucose, fructose or maltodextrin.

  2. Protein bars – help muscle regeneration and stabilize blood sugar levels, ideal for endurance sports.

  3. Combined bars – contain a balanced ratio of carbohydrates, proteins and fats, which is optimal before longer workouts.

  When choosing, pay attention to the ingredients – avoid excessive amounts of refined sugar and artificial sweeteners. The best choice is bars with natural ingredients, such as nuts, dried fruit and high-quality protein.

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  Resources:

  1. Burke LM, Hawley JA. Nutritional approaches to match fuel availability with training demands. Sports Med. 2018.
  2. Phillips SM, Van Loon LJC. Dietary protein for athletes: from requirements to optimal adaptation. J Sports Sci. 2011.
  3. Jeukendrup A. Periodized Nutrition for Athletes. Sports Med. 2017.
  4. Kerksick CM et al. International society of sports nutrition position stand: Nutrient timing. J Int Soc Sports Nutr. 2017.
  5. Ivy JL, Portman RJ. Nutrient Timing: The Future of Sports Nutrition. 2004. pp. 33-50.
  6. Campbell B et al. International society of sports nutrition position stand: Protein and exercise. J Int Soc Sports Nutr. 2007.
  7. Kreider RB et al. ISSN exercise & sports nutrition review. J Int Soc Sports Nutr. 2010.
  8. Maughan RJ, Shirreffs SM. Nutrition for sport and exercise performance. Br J Nutr. 2012. p. 12.
  9. Blomstrand E. Amino acids and central fatigue. Med Sci Sports Exerc. 2006.