Eating right before a workout helps fuel your body with energy and prevents that heavy feeling. If you're training within an hour of eating, choose light carb-based foods — such as a banana, yogurt, whole-grain cereal or juice — to get energy without overloading your digestion.[1]
Having a meal 1–3 hours before a workout is a good idea: a small snack at that time will give you energy and support your performance without causing discomfort.[2]
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- A banana or other fresh fruit for fast-acting carbs
- A small portion of yogurt or kefir — a combination of protein and carbs
- Whole-grain bread or cereal with low-fat milk
- Diluted juice or a sports drink — a light top-up of energy and fluids
Avoid heavy, fatty and high-fiber foods before a workout — they digest slowly and can cause a feeling of heaviness and discomfort during exercise.[2]
If you feel tired or need an extra boost, a moderate amount of caffeine 30–60 minutes before a workout can improve endurance and reduce the feeling of fatigue. However, exceeding the dose (200–400 mg) can have a negative effect on how you feel.[3]
"Enough carbohydrates help the body maintain its glycogen stores, and another useful component before a workout is caffeine."
Please note: if you have chronic conditions or experience discomfort when eating before a workout, be sure to consult a doctor.
