The Best Pre-Workout Meal: What to Eat Before Working Out
You need adequate glycogen stores to fuel a workout, especially if you do high-intensity exercise. Glycogen is a form of stored carbohydrate, and when you don’t have enough of it, you may have to work out at a lower intensity to avoid fatigue or be forced stop your workout prematurely when you “hit the wall”. Eating a pre-workout meal is especially important after an overnight fast when your glycogen stores are depleted.
To make sure you have adequate glycogen stores before a workout, fuel up by eating complex carbohydrates along with a source of lean protein two or three hours before. Protein is not an important fuel source as long as you’re not deprived of calories, but it does provide the building blocks to prevent the breakdown of muscle during hard or prolonged exercise. The carbohydrates you choose should be high in fiber to keep insulin and blood sugar levels stable during your workout.
Try some of these pre-workout meals:
A slice of whole grain bread with peanut butter
A cup of Greek yogurt with added fruit. Greek yogurt is a better choice than regular yogurt since it’s higher in protein.
A bowl of oatmeal and a hard-boiled egg
Turkey sandwich on whole-grain bread
A strawberry smoothie with a scoop of whey protein added. Strawberries are a good choice for a pre-workout smoothie since they’re a low-glycemic fruit that keeps insulin levels stable.
These meals offer a good combination of lean protein to prevent muscle breakdown and complex carbohydrates to provide energy without causing rapid fluctuations in your insulin and glucose levels.
What Not to Eat Before Working Out
Don’t treat yourself to a big, greasy hamburger before you work out even if it is on a whole-grain bun. It’s best to lighten up on fat before a workout since it slows down digestion and can cause intestinal discomfort during exercise. It also makes you feel “heavier”, which can interfere with your performance.
Some people have problems when they eat high-fiber foods before a workout. If you eat a high-fiber meal, your workout could be interrupted by uncomfortable flatulence or abdominal cramping. That’s why high-fiber vegetables and beans aren’t always a good choice for a pre-workout meal even though they’re rich in complex carbohydrates. Most people can tolerate the fiber in a piece of whole-grain bread or fruits better than they can beans and vegetables before exercise.
The Best Pre-Workout Meal?
Eat what strikes your fancy – but make sure it contains complex carbohydrates, a small amount of lean protein and only a small amount of fat. Whatever you do, make sure you’re adequately fueled before heading out the door to challenge your muscles.
References:
Fitness Prescription. August 2006. Page 126.
Exercise Physiology. Theory and Application to Fitness and Performance. Seventh edition. 2009.
Related Articles By Cathe:
Tips for Timing Your Pre and Post-Workout Meals
4 Things You Need for a Successful Exercise Recovery
Refueling After a Workout: Your Muscles Are Screaming for Glycogen
How Much Glycogen Can Your Body Store?
The Role Nutrition Plays in Workout Recovery
This is all well and good if you exercise in the afternoon or evening but what do you do if you exercise first thing in the a.m. and don’t have 2-3 hrs to wait after a meal?
I would like to know the answer to that as well. I am up at 5 and start my work out around 6.
I get up early too, 3 o’clock a.m. on my exercise days and it would be impossible to eat 2 hours before I exercise, as above mentions. I eat a bowl of oatmeal and mixed in the oatmeal is 1 T of Almond Butter and 1 banana. Splash of honey and cinnamon too.
I would like to know that too if I’m working out early in the morning, but I’m guessing it would probably be a light meal and I doubt you have to wait 2-3 hours before you workout.
I always work out on a empty stomach. I wake up at 7:00 a.m. and start my workout around 8:00 a.m. I have no problem with that, not sluggish not even tired. I’d like to know what are your thoughts on that?
Yep, I have to exercise (cardio) on an empty stomach..unless I drink whey protein w/water which is kind of gross in my opinion. Maybe a V8 would help as usually liquid doesn’t bother you too much.
If I’m doing weights in the a.m., I eat whatever healthy meal I have planned: steel cut oats, eggs/toast, etc.
I usually figure once I’m done I can fill up!!
I’m not sure if working out on an empty stomach is good, especially since your body has been deprived of food for hours. Even if you don’t feel sluggish or tired your body is at least eating away your muscle -especially if you’re lifting weights or doing some kind of high intensity workout.
I rollerblade (I hate jogging, it’s way overrated) early in the morning and do intervals, so I definitely need fuel before I start. I usually eat a bowl of fiber cereal or whey protein with skim milk and an apple or something, about an hour before. I can’t say this is the perfect plan, but its worked out for me just fine. I don’t feel heavy and have plenty of energy to complete my workout.
Yeah, I wake up at 3am as well. I usually eat half of a banana and water before I workout. I heard banana is best after a workout but at 3 in the morning… banana is quick.
@Lesly – I really hope Cathe will answer this question because I’m in the same situation you are. The only time I can workout is early morning, before work. I get up at 4:55 AM and try to start my workout at 5:30. I can’t get up any earlier than that. I eat one or two whole wheat crackers with hummus or half a Nature Valley bar. I don’t have time to eat a bowl of oatmeal before I workout. I’ve tried having a banana and I don’t feel like I have enough in my stomach, if that makes sense. I’ve also tried a protein shake, but I don’t like the feeling i get after it.