What is the best food to eat before exercise?

Author: Tremayne Donnelly  |  Last update: Saturday, May 17, 2025

Ideally, fuel up two hours before you exercise by: Eating healthy carbohydrates, such as whole-grain cereals (with low-fat or fat-free milk), whole-wheat toast, low-fat or fat-free yogurt, whole-grain pasta, brown rice and fruits and vegetables. Avoiding saturated fats and proteins, even healthy ones.

What is the best food to eat before a workout?

The best pre-workout foods provide a balance of carbohydrates for quick energy and protein for muscle support. Options include bananas, oatmeal, Greek yogurt with fruit, whole-grain toast with peanut butter, or a smoothie with protein and berries.

What should I eat 30 minutes before a workout?

For a quick pre-workout meal, try a banana with a scoop of peanut butter or a smoothie made with yogurt, fruit, and a bit of protein powder. Both options are easy to prepare and digest. If you want something to sip on during your workout, a sports drink or a simple protein shake can help keep your energy up.

Is it better to workout on an empty stomach?

The truth is that exercising in a fasted state will indeed help you burn fat calories faster. You may see the number on the scale decrease. However, exercising on an empty stomach will also cause you to lose lean muscle mass at the same time, which can hinder long-term weight loss.

What is the #1 healthiest food?

Top 10 Foods for Health
  1. Water. Drink 8 to 12 cups of water daily.
  2. Dark green vegetables. Eat dark green vegetables at least three to four times a week. ...
  3. Whole grains. Eat whole grains sat least two or three times daily. ...
  4. Beans and lentils. Try to eat a bean-based meal at least once a week. ...
  5. Fish. ...
  6. Berries. ...
  7. Winter squash. ...
  8. Soy.

10 Best Foods To Eat Before Workout - Pre-workout Meal Ideas

When to eat before a workout?

So ideally, have a balanced meal two to three hours before working out – a bit longer before is fine too. You can get away with not eating before an exercise session if it is low-intensity or less than an hour.

What is the 30 30 30 rule?

You eat 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of “steady-state cardiovascular exercise.” Eating a protein-filled breakfast in the morning can stave off cravings later, and exercising first thing ensures you get some movement before your day gets going.

Is eating bananas before a workout good?

Packed with carbohydrates, bananas serve as a primary fuel source for your muscles during exercise. The natural sugars they contain provide a quick energy boost, making them an ideal pre-workout snack.

Is it better to workout in the morning or at night?

Think about your fitness goals. For example, if your goal is to boost your metabolism and start the day energized, morning workouts may be more suitable. If your aim is to improve performance and relax after a stressful day, evening workouts might be better. Consider your temperature preferences.

Is it better to eat apples or bananas before workout?

Both apples and bananas have their slots for pre-workout snacking. If you need a quick energy boost, bananas might be the perfect snack for you. If you need a steady supply of energy without burning out and are not in a rush to hit the gym right this minute, the apple might be your best friend.

Is peanut butter good pre-workout?

Eating peanut butter before working out increases blood sugar levels so that you have the energy to focus on a longer workout. The energy boost from a peanut butter pre-workout is caused by the high carbohydrate and protein content, which provides consistent and noticeable stamina throughout an exercise routine.

What is the best breakfast before a workout?

Ideally, include carbs such as a banana, low-fat yogurt, bowl of cereal, smoothie or a glass of milk. Avoid foods that are high in fat or fibre because they take longer to digest and may cause stomach discomfort during exercise.

What exercise burns the most belly fat?

Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.

Are eggs good before a workout?

But what about eggs as a pre-workout meal? One egg contains about 72 calories and 6 grams of high-quality protein, but also carries 5 grams of fat (1.6 saturated) and iron, vitamins and minerals. However, one egg contains less than 1 gram of carbohydrates which is also an essential for pre-workout nutrition.

What's the best pre-workout meal?

What to Eat Right before a Workout
  • Best meals before gym time? Check out our top five picks. ...
  • Whole grain toast, peanut or almond butter and banana slices. ...
  • Chicken thighs, rice and steamed vegetables. ...
  • Oatmeal, protein powder and blueberries. ...
  • Scrambled eggs, veggies and avocado. ...
  • Protein smoothie. ...
  • Find what works for you.

Can I workout on an empty stomach?

Exercising without food and fuel leads to decreased energy levels, making it challenging to give your 100% to the workout. Which may in turn result in shorter or less intense workouts. In some extreme cases, fasted workouts lead to muscle breakdown as the body seeks alternative energy sources.

What cardio is good for belly fat?

Some great cardio of aerobic exercises for belly fat include:
  • Walking, especially at a quick pace.
  • Running.
  • Biking.
  • Rowing.
  • Swimming.
  • Cycling.
  • Group fitness classes.

What is 30g protein 30 minutes waking up?

There are just three steps to it: Eat 30 grams of protein at breakfast. Eat breakfast within 30 minutes of waking up. After breakfast, get 30 minutes of low-intensity, steady-state exercise.

How much protein do I need a day?

The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight. For example, a person who weighs 165 pounds, or 75 kilograms, should consume 60 grams of protein per day. If you're over age 40-50.

Is the 4 hour body diet healthy?

4-Hour Body Diet: Health Risks

Restricting entire food groups could lead to deficiencies in certain vitamins and other nutrients, including vitamin D and calcium (found in dairy) and B vitamins such as folic acid (found in grains and fruit).

What is the best protein to eat before a workout?

High-protein foods
  • fish, such as salmon and tuna.
  • poultry, such as chicken and turkey.
  • nuts.
  • beans.
  • lentils.
  • eggs.
  • soy.

Should you workout or eat first?

Be well fueled going into a workout. Studies suggest that eating or drinking carbohydrates before exercise can help you do better during your workout. And the carbohydrates may allow you to work out for a longer time or at a higher intensity.

Is peanut butter better pre or post workout?

Protein is an essential nutrient that is required for building and repairing muscles. Peanut butter is an excellent source of protein and contains all the essential amino acids required by the body. Eating peanut butter before exercise can help you build stronger muscles and improve your overall performance.

Previous article
How long after a tattoo can I shower?
Next article
What are the side effects of face tapping?