What to Eat Before a Workout: How to Fuel for Energy, Endurance and Performance

Fuelling properly before a workout is one of the simplest ways to train smarter and perform better. Whether you're heading out for a long run, an intense ride, or a gym session, the right pre-exercise nutrition can help you train harder, delay fatigue, and recover more effectively.

Why Pre-Workout Nutrition Matters

Your body relies primarily on two sources of fuel during exercise: carbohydrate (stored as glycogen in your muscles and liver) and fat. The carbohydrates you eat in the hours — and even days — before training help top up these glycogen stores. Eating carbohydrates just before exercise won’t be stored as glycogen, but it will increase the amount of carbohydrate your muscles use during your session — helping you sustain intensity and improve performance.

A good pre-workout meal or snack helps maintain stable blood sugar, prevents hunger and, most importantly, delays the onset of fatigue. It’s a key strategy for both enjoyment and results.

What Should You Eat Before a Workout?

The best pre-workout fuel depends on your individual goals, the duration and intensity of the session, and what you’ve eaten earlier that day.

Prioritise Carbohydrates
Carbohydrate is your body’s preferred fuel for high-intensity and endurance exercise. Choose easily digestible sources like oats, bread, potatoes, pasta or rice.

Include a Little Protein (If Time Allows)
Adding a small amount of protein can support muscle repair, but the closer your meal is to your workout, the less protein (and fat) you should include, as both slow digestion.

Avoid Too Much Fibre or Fat
If you're prone to gut discomfort, steer clear of high-fibre or high-fat foods within an hour of exercise. Instead, opt for low-fibre, high-carb options like bananas, white toast or sports drinks.

Carb-Load for Endurance Events
If you’re training for a ride or race lasting longer than 90 minutes, increasing your carbohydrate intake 24–48 hours before can help maximise glycogen stores and delay fatigue.

When Should You Eat?

Your meal size and composition should be guided by how much time you have before your session. Too close to your workout and you risk discomfort; too far in advance and you may start to run low on fuel.

As a guide:

• 4 hours before → 4g carbohydrate per kg body weight

• 3 hours before → 3g/kg

• 2 hours before → 2g/kg

• 1 hour before → 1g/kg

Use this as a framework, and adjust according to what feels best in your own training.

Practical Meal Ideas

If you have 3–4 hours before exercise
This is enough time for a balanced meal with carbs, protein and a little fat. Try:

• Baked potato with beans or tuna

• Pasta with tomato sauce and grilled vegetables

• Rice with tofu or chicken and stir-fried greens

If you have 1–2 hours
Go for a snack that’s high in carbs with a little protein or fat. For example:

• A bowl of porridge with berries

• Toast or a bagel with peanut butter and banana

• Greek yogurt with fruit and oats

If you have less than 1 hour
Keep it light and easy to digest:

• A banana

• A smoothie

• A sports drink

Final Thoughts

Everyone responds differently to pre-workout food, so use your training sessions to test what works best for you. Timing, food choices and portion size all play a role — and getting this right can have a big impact on both your performance and how good you feel during exercise.

Key Takeaways

• ✅ A good pre-workout meal boosts energy, performance and focus.

• 🍝 Carbohydrate should be the main component; add protein or fat depending on timing.

• ⚠️ If you’re sensitive to fibre or have gut issues, avoid high-fibre foods close to your workout.

• ⏱ Use the 1–4 hour window to guide your fuelling choices.

• 🧪 Practise in training to find your ideal food, timing and portion size.