7 Foods to Eat Before Your Workouts

Yogurt with fruit and nuts

It’s great to commit to working out, but don’t forget the importance of fueling your body before hitting the gym. Diet and exercise go hand in hand.


Try to eat an hour or two before exercising so that your body has time to digest the food. Opinions vary as to whether you should exercise on an empty stomach. Some people say you can burn more fat this way, while others claim that it's not necessary. While it often comes down to personal preference, it can also depend on the length and intensity of your workouts.

Ultimately, do what works best for your body. For example, if you're an early morning exerciser and feel good after exercising on an empty stomach, go for it. Otherwise, stick with smart options like the selections below.

Smart Pre-Workout Food Choices

Here are seven pre-workout foods that will fuel your workout without weighing you down.

Protein Bars (With the Right Calorie Counts)

The market is flooded with protein bars, and some are better than others. Always check nutrition labels and look closely to make sure there's only one serving in the bar.

Unless you’re a serious fitness buff who's about to burn hundreds and hundreds of calories, avoid snacking on bars with over 300 calories. Generally, aim to go for protein bars that have around 200 calories and at least 10 grams of protein.

100-Calorie Packs of Nuts

Nuts contain many of the nutrients needed to fuel physical activities. Some nuts, like almonds, could even help you lose weight. But they are fairly calorie-dense, which is why portion-controlled packs with 100 calories each are so useful.

It’s easy to go overboard on nuts if you don’t have pre-measured servings. 100-calorie packs pair well with high-fiber fruit, like apples.

Banana With Peanut Butter

Bananas are an exerciser's BFF. They contain a good amount of glucose, aka muscle fuel. And the potassium in bananas isn’t stored in your system for too long, so you're able to utilize it during your workout. Smear on a small amount of peanut butter or another nut butter (about 1 tablespoon) and enjoy.

Fat-Free Greek Yogurt With Berries and Chia Seeds

This snack is not only tasty but incorporates all three macronutrients. The yogurt is packed with protein, berries contain carbs, and chia seeds provide your healthy fats. Instead of chia seeds, you could mix in a tablespoon of chopped nuts. Change it up, just like you do with cardio and strength training.

DIY Smoothies

A smoothie can be the perfect pre-workout snack, as long as you're smart about how you build it. Some smoothies are actually full of added sugar and excess fat.

Be mindful of ones sold at smoothie shops, too. Your best bet is to whip up your own smoothies at home using real fruit, almond milk, and more.


The right kind of oatmeal—think steel-cut or old-fashioned, not sugary instant oats—is ideal before a workout. Whole-grain oats release carbs slowly into your system, so you stay energized for a while. Simple carbs like muffins and white bread, on the other hand, cause an unwanted spike and an inevitable drop in blood sugar.

Chilled overnight oats are especially great for this purpose because they don’t feel as heavy as hot cooked oats. Give them a shot!

Scrambled Eggs With Reduced-Fat Cheese

This mini-meal is perfect if you just need a little protein boost. You can even make it in a microwave. Just toss the ingredients together in a mug, and nuke until set. 

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