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The right pre-workout food can help support energy and performance, while the wrong choice may leave you feeling sluggish or uncomfortable
What you eat before exercising can make a noticeable difference to how you feel and perform during a workout. While there is no single meal that works for everyone, nutritionists generally recommend keeping food light and easy to digest when exercise is approaching.
Carbohydrates are particularly useful before physical activity because they provide a readily available source of energy and can help maintain blood glucose levels. This becomes especially relevant during longer or more demanding sessions.
For people who tolerate caffeine well, a coffee or espresso may also help with alertness and concentration.
A quick snack before exercise
When there are only 30 to 60 minutes before a workout, a small snack is usually a more practical choice than a full meal.
Suitable options include a banana, a plain oat biscuit, bread with peanut butter and a little honey, a slice of banana bread or a small coffee or espresso.
Bananas can be especially convenient before exercise because they are generally easy to digest while providing carbohydrates for energy.
The aim is to get some fuel without leaving the stomach feeling too full.
Foods better left until later
Heavy meals and certain foods can be harder to digest when eaten shortly before physical activity.
Very fatty foods, large protein-rich meals and foods high in fibre may slow digestion. Dairy products can also cause discomfort for some people. Very sugary drinks and fruit juices may not be the best choice immediately before exercising either.
Eating heavily just before a workout can leave some people experiencing bloating, cramps or a feeling of heaviness, which can make exercise less comfortable.
Is exercising on an empty stomach okay?
For people who train early in the morning, exercising before eating is a common approach. It can be suitable for some people, particularly when the session is short or relatively gentle.
Even without food beforehand, hydration remains important. An espresso may also be an option for those who tolerate caffeine and find that it helps them feel more alert.
After the workout, however, having a proper meal can help support recovery.
There is no one-size-fits-all snack
Pre-workout nutrition ultimately depends on the individual, the type and duration of exercise, and how the body responds to different foods.
For those eating shortly before training, the basic approach is simple: keep the portion modest, choose foods that are easy to digest and prioritise carbohydrates.
The best pre-workout choice is ultimately one that provides useful energy without leaving you uncomfortable during exercise.
Eleana Liasidou is a clinical dietitian and nutritionist (BSc, MSc) at Change Eat Limassol, 25344567.
