# What to Eat Before a Workout? Our Editors Share Their Go-To Pre-Workout Meals
Figuring out the perfect thing to eat before a workout can feel more complicated than the workout itself. Eat too much, and you feel sluggish and heavy. Eat too little, and you hit a wall halfway through your first set. It’s a delicate balance that can make or break your performance. Since this is a question we constantly debate in our team meetings, we decided to settle it once and for all. We asked our editors, a mix of runners, lifters, and yogis, **what they eat before a workout** to stay energized and focused.
Their answers were as diverse as their fitness routines, but they all shared a common goal: simple, effective fuel that works. Forget complicated recipes or expensive supplements. This is real food for real workouts. Here’s a look inside our editors’ kitchens and gym bags to help you find your perfect pre-workout meal.
## Why Your Pre-Workout Meal Matters
Before we dive into the specific snacks and meals, let’s quickly cover *why* this pre-exercise fuel is so important. Think of your body as a high-performance vehicle. You wouldn’t start a long road trip with an empty gas tank, and you shouldn’t start a workout without giving your body the right fuel. A well-chosen pre-workout meal can improve your performance, increase your endurance, and help protect your muscles.
### The Role of Carbohydrates for Energy
Carbohydrates are your body’s primary and most efficient source of energy. When you eat carbs, your body breaks them down into glucose, which is stored in your muscles and liver as glycogen. During exercise, your body taps into these glycogen stores for power. Simple carbs (like those in fruit) digest quickly for a fast energy boost, while complex carbs (like those in oats) provide a slower, more sustained release of energy.
### A Touch of Protein for Muscle Support
While carbs are the star of the pre-workout show, protein plays a crucial supporting role. Consuming a small amount of protein before you exercise helps prime your muscles for recovery. It can help prevent muscle protein breakdown during your workout and kick-start the repair process, known as muscle protein synthesis, sooner.
### Timing is Everything
When you eat is just as important as what you eat. For a larger, more balanced meal containing carbs, protein, and fat, aim to eat about 2-3 hours before your workout. If you only have 30-60 minutes, opt for a smaller, easily digestible snack that is rich in simple carbohydrates and contains just a little protein. This will give you the energy you need without causing digestive distress.
## Our Editors’ Favorite Pre-Workout Fuel
Now for the good stuff. We got the inside scoop from our team on their tried-and-true pre-workout snacks. Here’s what they had to say.
### Sarah, The Early Morning Runner
**Her Workout:** A 5 AM, 5-mile run before the sun comes up. She needs something incredibly fast, light, and easy to digest.
**H3: Sarah’s Go-To: A Banana with a Spoonful of Peanut Butter**
“Waking up at 4:45 AM doesn’t leave much time for a leisurely breakfast,” Sarah says. “I need fuel that I can practically eat in my sleep. For me, nothing beats a banana with a small spoonful of peanut butter.”
**Why it works:** This classic combination is a favorite for a reason. The banana provides quick-digesting carbohydrates for immediate energy and is packed with potassium, an electrolyte that helps prevent muscle cramps. The small amount of peanut butter adds a bit of protein and healthy fat, which provides satiety and a more sustained energy release without weighing her down during her run. “It’s the perfect balance,” she adds. “It’s enough to prevent me from feeling hungry or weak on the pavement, but light enough that I forget I’ve even eaten it.”
### Mark, The Lunchtime HIIT Enthusiast
**His Workout:** A 30-minute, high-intensity interval training (HIIT) session during his lunch break. He needs sustained energy to power through explosive movements.
**H3: Mark’s Choice: A Small Bowl of Oatmeal with Berries**
“My HIIT class is intense from the first minute to the last, so an energy crash is not an option,” Mark explains. “I eat a small bowl of oatmeal with a handful of blueberries around 10:30 AM to fuel my 12:30 PM workout.”
**Why it works:** Oatmeal is the king of complex carbohydrates, meaning it breaks down slowly and provides a steady stream of energy. This is ideal for HIIT, which demands consistent power. The berries add a dose of simple sugars for a quick-burst of energy right when he needs it, along with valuable antioxidants. “It keeps me feeling full and focused through the last bit of the morning, and I never feel that dreaded mid-workout slump,” he notes. “Plus, it’s easy to make in the office kitchen.”
### Jessica, The After-Work Weightlifter
**Her Workout:** A 6 PM strength training session focused on heavy lifting. She needs to refuel after a long workday and power her muscles for serious effort.
**H3: Jessica’s Fuel: Greek Yogurt with a Handful of Granola**
“By 4:30 PM, I’m usually starving and feeling the effects of the workday,” Jessica says. “I need a snack that will satisfy my hunger and give me the strength to lift heavy. My go-to is a single-serving container of plain Greek yogurt with a small handful of low-sugar granola.”
**Why it works:** This snack is a protein powerhouse. Greek yogurt delivers a significant amount of protein, which is essential for muscle repair and growth—the primary goal of strength training. The granola provides the necessary carbohydrates to fuel the actual lifting. This combination ensures her muscles have both the energy to perform and the building blocks to recover. “The protein makes me feel strong and ready, and the carbs give me that instant power I need for my first few sets. It’s the perfect bridge between lunch and a late dinner.”
### David, The Weekend Yogi
**His Workout:** A 90-minute vinyasa yoga class on Saturday morning. He needs something that provides gentle, sustained energy without making him feel full or bloated, especially during twists and inversions.
**H3: David’s Pick: An Apple with a Few Almonds**
“The last thing I want to feel in a deep twist or a downward dog is a heavy stomach,” says David. “For me, less is more before yoga. I’ll have a crisp apple and a small handful of raw almonds about an hour before class.”
**Why it works:** This simple snack is all about easy digestion. The apple provides natural sugars for energy and hydration, while the fiber helps sustain that energy. The almonds offer a bit of protein and healthy fats for satiety, ensuring he doesn’t get distracted by hunger pangs during a long class. “It’s just enough to wake up my system and give me steady energy without any digestive issues,” he explains. “It keeps me grounded and focused on my practice.”
## Key Takeaways for Your Own Pre-Workout Snack
While our editors have found what works for them, the most important thing is to find what works for you. Use their favorites as a starting point and inspiration.
### Listen to Your Body
Everyone’s digestive system is different. What works for one person might not work for another. Experiment with different foods and timings to discover your ideal pre-workout fuel. Pay attention to how you feel during your workout—energized and strong, or sluggish and uncomfortable?
### Consider Your Workout Type
As our editors showed, the ideal meal often depends on the activity.
* **For high-intensity cardio or HIIT:** Prioritize quick-digesting carbohydrates.
* **For long-duration, steady-state cardio (like a long run):** A mix of simple and complex carbs is key.
* **For strength training:** Ensure you have a good source of carbs for energy and some protein to support your muscles.
* **For yoga or Pilates:** Opt for something light and easy to digest.
### Don’t Forget Hydration
No pre-workout meal is complete without proper hydration. Water is one of the most critical nutrients for performance. Make sure you are drinking water throughout the day and especially in the hours leading up to your workout.
Ultimately, fueling your body for a workout is a personal journey. By focusing on carbohydrates for energy, a touch of protein for muscle support, and proper timing, you can unlock better performance and feel great while doing it.
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