Fueling Tips to Support Your Workouts
By Kristin Neusel, MS, RD, LD, CDCES, NASM-CPT
These statements are entirely thoughts of the author and not claims made by the company. The Author was compensated to create this article.
Not sure what to eat before a workout? You’re not alone! Pre-workout fueling can feel confusing: carbs, protein, timing… where do you even start?!
The goal? Give your body the energy it needs before you hit the road.
Why pre-workout fueling matters
The right fuel helps:
- Support sustained energy for a workout
- Improve performance & stamina
- Prevent dizziness, nausea, or early fatigue
- Protect muscle & support recovery
Think of it as giving your body the gas it needs before hitting the road!
Key components of a pre-workout snack
- Carbs = quick energy
- Protein = helps support muscle repair & prevent muscle breakdown
- Fluids/Electrolytes = enhances muscle function by ensuring proper hydration & increasing endurance
High fat or super high-fiber foods right before a workout may cause GI discomfort because they digest slowly.
When to eat before you exercise
This will vary depending on your age and exercise intensity. A general guideline by the Academy of Nutrition & Dietetics is it’s best not to eat immediately before a workout. Ideally, you should fuel your body about 1-4 hours before your workout, depending on how your body specifically tolerates food.
Easy pre-workout snack ideas
- Almond butter & banana sandwich
- Icelandic yogurt (skyr) with berries
- Oatmeal with low-fat milk & fruit
- Apple with peanut butter
The bottom line
Pre-workout fueling doesn’t need to be complicated!
Listen to your body, experiment with timing, and find the fuel that supports your goals- and always talk with your healthcare provider about what’s best for YOU!
