Food is fuel — what and when you eat can significantly influence your performance during a workout.
Rikki Keen, senior sports dietitian for the US Olympic & Paralympic Committee, explains to TODAY.com, “We are what we eat … Nutrients provide the tools to rebuild, repair and reload muscles, and they also are vital to keep many systems (immune, circulation, nervous, skeletal, digestive, respiratory, reproductive) functioning for peak performance.”
Carbohydrates are the body’s primary fuel source for exercise. Experts insist it’s always wise to consume some carbs before a workout, regardless of the exercise you’ll be engaging in. Even if you’re taking a short walk, a pre-workout snack will give you the fuel to power through.
While a pre-workout fuel-up should always contain carbs, the timing of your meal determines what and how much you should be eating.
On TODAY.com, New York City dietitian Natalie Rizzo shared her suggestions for snacks one to three hours before a workout.
2-3 hours before a workout
If you have a few hours before your workout, Rizzo suggested eating a well-balanced meal complete with carbs, protein and a little bit of fat.
One women’s weight loss coach recommended batch-cooking proteins like chicken thighs, steak and shrimp. Having these on hand helps her mix and match with grains and greens to ensure her meals both satiate and lay the groundwork for a fully fueled sweat session.
1-2 hours before a workout
In this pre-workout window, you should choose a hearty snack with a solid combination of carbs and protein.
Celeb trainer Megan Roup said chia pudding, carrots and hummus, or a good old-fashioned peanut butter and jelly sandwich are great pre-workout snacks.
Chia pudding can reduce inflammation, support weight loss and boost energy thanks to the combination of protein, fiber and nutrients. Carrots contain simple carbs for fast fuel, while hummus boasts fiber to tide you over until your workout is done.
Women’s Running magazine called PB&J an “underrated running snack,” noting that whole wheat bread can contain essential vitamins, fiber and carbs; jelly has easily digestible simple carbs and sugars; and peanut butter features protein and healthy fats.
Less than 1 hour before a workout
If you’re an hour out, or less, from your workout, Rizzo recommends eating something small and carb-dense like a banana, a handful of raisins, a slice of whole grain toast, or a handful of dry, non-sugary cereal.
One TikTok-beloved, quick, easy pre-workout boost is a spoonful of honey and a sprinkle of salt.
Honey is a fast-digesting carbohydrate, an absorbable blend of fruit sugar and simple sugar that delivers immediate fuel to power the body before and during a workout.
Salt is rich in the critical electrolyte sodium, which regulates fluid balance and pulls water into your muscles to improve athletic performance. Combined with carbs, sodium can help maintain blood sugar, improve fluid absorption and help you lift heavier, go harder and burn better.
Post-workout, chow down or drink up
Consuming carbs and protein as soon as possible after exercising accelerates the recovery process.
If you cannot eat immediately after your workout, try to get some food in your system within two hours, per the Mayo Clinic.
If you’re short on time, a recovery drink like a smoothie is an excellent way to get the nutrients you need in a simple, sippable fashion.
