Nutrition

What to eat before a workout, and how long before

A good pre-workout meal gives you energy without sitting heavy in your stomach. Timing matters as much as what is on the plate.

Training on an empty stomach works for some people, especially for short or easy sessions, but most people lift and run better with some food in the system. The goal of a pre-workout meal is simple: top up carbohydrate stores for energy, provide some protein to support muscle repair, and avoid anything that will cause stomach discomfort once you start moving. What that looks like depends mostly on how much time you have.

Two to three hours before training, a normal mixed meal works well: for example rice or potatoes with chicken or fish and vegetables, or oats with yogurt and fruit. There is enough time to digest moderate amounts of fat and fiber. With about one hour to go, choose something smaller and lighter, mostly carbohydrate with a little protein, such as a banana with a glass of milk, a slice of toast with honey and skyr, or a small bowl of cereal. In the last 30 minutes, if you need anything, keep it simple and easily digested, like a piece of fruit or a few rice cakes.

Foods that commonly cause trouble right before exercise include large portions of fat, very fibrous vegetables, beans, spicy dishes and carbonated drinks. Test new options on easy days, not before an important session. If you train early in the morning and cannot eat much, a small carbohydrate snack and water are usually enough, followed by a proper meal after training.

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