Carbohydrates are the main energy source for muscles, especially during exercise. Light carbohydrate snacks 1–3 hours before a workout help preserve energy and sustain exercise intensity, but it's important to choose foods that are quickly digested and don't cause stomach heaviness.[2]
Too large a meal before a workout (especially one high in fat or fiber) increases the risk of discomfort and reduces workout effectiveness. That's why it's better to choose small portions of foods with a moderate carbohydrate content and minimal fat.[2] [1]
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According to the NHS, 90–120 minutes before a workout, carbohydrate snacks with a light source of protein work well — for example, eggs or yogurt with whole-grain toast. This provides a steady level of energy without a feeling of heaviness.[3]
General recommendations: large meals — 3–4 hours before a workout; light snacks — 1–3 hours before.
Choose light, carbohydrate-rich foods that are low in fat and fiber to get sustained energy and avoid discomfort. Start with small experiments and keep a food diary to figure out what works specifically for you.[1]
If you have digestive problems, diabetes or other chronic conditions, be sure to consult a doctor or dietitian before changing your pre-workout nutrition.
