Best Pre-Workout Meal Ideas

What you eat before your workout can make a big difference in your performance, whether you’re just doing some cardio workouts or hitting the gym for weightlifting. The best pre-workout meal fuels your body to reduce your risk of becoming fatigued or dizzy while you exercise. But just like training plans, pre-workout meals aren't one-size-fits-all.

What to eat before a workout depends on your personal goals, the duration and intensity of your training, and how your body responds to different foods. That said, there are a few science-backed principles that can guide your choices.

Timing Your Pre‑Workout Meal

When you eat your pre-workout meal is just as important as what you eat. Your timing affects how energized (or even sluggish) you feel when working out.

Here's a timeline you can keep in mind when planning your pre-workout meals:

• 3–4 hours before: You can enjoy a larger, well-balanced meal that includes all macronutrients like carbs, protein, and fats.
• 1–3 hours before: Eat a smaller snack rich in carbs and containing some protein.
• 30–60 minutes before: Choose easily digestible carbs and some protein, like a banana or a protein shake, to avoid discomfort while still giving your body a boost.

Keeping this timeline in mind when creating your workout and meal plans for the week helps ensure you get all the necessary nutrients and energy you need without making yourself uncomfortable.

Pre-Workout Meal Basics: Macronutrients

One of the most essential parts of your pre-workout meal is macronutrients. Macronutrients are what the body needs in large quantities so you can boost your energy, build and repair tissues, and regulate bodily functions. 

There are three main macronutrients:

• Carbohydrates: These are your body's primary fuel source and are vital when you're doing longer or high-intensity workouts.
• Protein: Maintains and repairs muscle tissue. Eating protein before exercise can also improve recovery after you work out.
• Fat: A small amount is fine earlier in the day, but high-fat meals too close to training may slow digestion and reduce performance.

Understanding the role of each macronutrient will help you build smarter pre-workout meals.

Good Meals to Eat Before a Workout

Here are examples of good meals to eat before a workout, depending on how far in advance you’re fueling up.

What to Eat Before a Workout: 2–3 Hours Before

These meals provide the energy you need and balance all the other macros to help your body during a workout:

• Whole-grain sandwich with lean turkey or chicken breast
• Sweet potato with grilled salmon and vegetables
• Brown rice bowl with lean beef and roasted vegetables

What to Eat Before a Workout: ~1–1.5 Hours Before

A smaller meal with moderate carbs and protein:

• Oatmeal topped with one scoop of protein powder, banana slices, and almonds
• Egg omelet with whole-grain toast and fresh fruit
• Peanut butter and fruit preserve sandwich on whole-grain bread

What to Eat Before a Workout: 30–60 Minutes Before

Stick to fast-absorbing carbs and some protein that are light and quick enough to digest:

• Banana or apple
• Smoothie with protein powder, banana, and yogurt
• Protein shake with Greek yogurt, berries, and oats

What to Avoid Eating Before Training

Certain foods can drop your performance levels or leave you feeling uncomfortable. Generally, you should avoid eating high-fat meals too close to your workout, as it can make you feel bloated or sluggish. It’s also a good idea to avoid high-fiber foods, like beans or raw veggies, that can upset your digestion or make you gassy while exercising.

Eating a Snack Before Exercise

If you're short on time or just need a quick boost, eating a snack before you exercise is a good idea.

Some snacks you can munch on include:

• Overnight oats or instant oatmeal
• Fresh fruit (banana, orange, or apple)
• A slice of whole-grain bread or half a bagel
• Smoothie with whey protein and fruit
• Low-sugar energy or granola bar

Choosing a Meal Based on Workout Type & Duration

What to eat before a workout depends heavily on the type of training you’re doing.

For example, if you’re doing shorter workouts that are less than an hour, or high-intensity intervals, you may not need a full pre-workout meal, and can just have a snack. If you’re going for longer workout sessions, though, you’ll want a pre-workout meal or snacks with a lot of carbs so you have plenty of energy. 

So, What Should I Eat Before a Workout?

The answer varies, as the best pre-workout meal for one person might not work for another. 

You can figure out what to eat before a workout by:

• Listening to your body: Are you hungry? How does your stomach feel during training?
• Meal Timing: Adjust when you eat based on how your body responds
• Food Tracker: Keep track of what fuels you best and supports your performance

Picking the Best Thing to Eat Before a Workout

To wrap it all up, the best thing to eat before a workout typically includes:

• Carbs for fuel
• Protein for muscle support
• Minimal fat to avoid slowing down digestion

Follow these timing guidelines:

• Eat a full meal 2–3 hours before
• Choose a smaller meal 1–1.5 hours before
• Grab a light snack 30–60 minutes before

With a Marcy Pro home gym, it’s easier to align your meal prep with your workouts. With your own home gym, just train, refuel, and recover on your schedule. 

Discover our home gym equipment, like our Smith machines, to level up your routine today.

FAQs About Pre-Workout Meals

What Should I Eat Before a Workout?

A balanced pre-workout meal should include carbs and protein. Depending on how soon you exercise after eating, this could be a full meal, like chicken and rice, or a light snack, like a banana or protein shake.

Is it OK to Work Out on an Empty Stomach?

Some people prefer fasted workouts, especially in the morning, but it depends on your goals. If you feel weak or lightheaded before you start, even having a small pre-workout meal can help you feel better and ready to start.

Are Carbs or Protein More Important Before Exercise?

Carbs and protein are both important in pre-workout meals, but carbs provide the immediate energy needed for your workout. Protein helps with muscle repair, especially during resistance training.

Can I Just Drink a Smoothie Before Working Out?

Smoothies with a good balance of carbs (fruit), protein (Protein powder or Greek yogurt), and a bit of healthy fat (nut butter)are excellent pre-workout meals, especially if you're short on time.