What should you eat before a workout? 6 myths, busted
Should you eat before a workout or train on an empty stomach? Is a banana enough to get you through a training session? And do you really need to avoid carbs if you're trying to burn fat?
Not all the fitness advice about what to eat before exercising holds up. The best foods to eat before a workout typically include carbohydrates for energy and some protein to support your training. But how much, what kind and when you eat can depend on your workout, your goals and how your body responds to food.
So, what's fact and what's fiction? We're breaking down six common pre-workout nutrition myths to help you make smarter choices before your next workout.
Myth #1: You should always work out on an empty stomach
Truth: Even if your goal is fat loss, fasted workouts aren’t automatically better.
You've probably heard that exercising on an empty stomach forces your body to burn more fat. There's some truth to the idea that fasted exercise can increase fat oxidation during a workout, but that doesn't necessarily translate to greater fat loss over time.
Your body uses a combination of carbohydrates and fats for energy, and the balance changes depending on the intensity and duration of your workout.
Training without eating beforehand might feel perfectly comfortable during a morning walk or a shorter workout. But if you're planning a challenging strength session, HIIT class or endurance workout, having something to eat could help you maintain your energy and performance.
Major key: Pay attention to how you feel and fuel accordingly. There's no special advantage to exercising hungry.
Myth #2: Eating carbs before a workout stops you from burning fat
Truth: Carbohydrates are one of your body's most useful energy sources, especially during higher-intensity exercise.
Your body stores carbohydrates as glycogen in your muscles and liver, providing a readily available source of energy when you exercise.
Your body won’t switch from burning carbohydrates to burning fat after 30 minutes. Both fuel sources contribute throughout exercise, with their relative use changing based on intensity, duration and other factors.
Carbohydrates are particularly important when you're pushing through challenging sets, sprint intervals or a demanding session at HYROX Training Club.
And while eating carbohydrates triggers an insulin response, you haven’t cancelled out the fat-burning benefits of your workout.
Major key: Shred your fear of carbs. They're useful fuel, and eating them before exercise can support the intensity and quality of your training.
Myth #3: You need a protein shake before every workout
Truth: While protein does support muscle growth and repair, you don't need to drink a shake every time you head to the gym.
Protein plays an important role in helping your muscles recover and adapt to resistance training. However, your overall daily protein intake matters more than squeezing in a shake immediately before exercise.
So, how much protein do you actually need? The answer depends on factors like your activity level and fitness goals. Focus on getting enough protein throughout the day. If you've already had a balanced meal containing protein a few hours before your workout, you may not need anything extra.
Major key: Protein shakes can be convenient when you're short on time or struggling to meet your protein needs through meals, but they aren’t mandatory.
Myth #4: The bigger your pre-workout meal, the better you'll perform
Truth: Eating too much too close to exercise can leave you feeling sluggish and uncomfortable.
Meals that are particularly high in fat or fibre can take longer to digest, increasing the likelihood of bloating, cramping or nausea during exercise.
So, how long before a workout should you eat?
A general guideline is to eat a balanced meal around two to four hours before working out. If you're closer to your workout, a smaller, easily digestible snack is a better choice. Unsure what to put on your plate? Learn which foods pair best with your workouts.
Major key: Give yourself enough time to digest. A properly timed snack is more useful than a larger meal just before training.
Myth #5: You need expensive pre-workout supplements for energy
Truth: Your kitchen probably has everything you need.
Pre-workout supplements often promise increased energy, focus and endurance. While certain ingredients, like caffeine, may improve aspects of exercise performance, supplements are optional.
For many people, a combination of adequate nutrition, hydration and sleep provides a solid foundation for training. And if you need a little extra boost of energy before exercising, simple carbohydrate-rich foods will help.
Major key: Start with the basics before reaching for a supplement. Consistent nutrition, sufficient sleep and hydration still goes a long way.
Myth #6: There's one perfect food to eat before working out
Truth: The best pre-workout meal depends on what you're doing and what works for you.
A piece of fruit could be enough before a quick workout, but a longer or more demanding session may call for something more substantial.
Generally, carbohydrates are a useful source of pre-workout energy, while a combination of carbohydrates and protein can work well when you have more time to digest.
Best foods to eat before a workout
If you have 2–4 hours:
Try a balanced meal that includes carbohydrates, some protein and a moderate amount of fat.
- Chicken, rice and vegetables
- Oatmeal with Greek yogurt and berries
- Eggs and whole-grain toast
- A turkey sandwich with fruit
What to eat 30–60 minutes before a workout:
If you're heading to the gym shortly after waking up or only have 30–60 minutes before training, choose a smaller, easily digestible snack.
- A banana
- Toast with jam
- Applesauce
- A small fruit smoothie
- A few crackers
Remember, these are starting points, not strict rules. Experiment with different foods and timing to see what helps you feel your best.
Major key: Start with the basics before reaching for a supplement. Consistent nutrition, sufficient sleep and hydration still goes a long way.
Pre-workout nutrition dos and don'ts
A little planning makes a difference in how you feel during your workout.
Do
- Eat carbohydrates to support your energy needs
- Give larger meals time to digest
- Stay hydrated before and during exercise
- Choose familiar foods that agree with your stomach
- Adjust your nutrition to your workout
Don't
- Avoid carbs simply because you're trying to lose fat
- Eat a heavy meal immediately before training
- Rely on caffeine or energy drinks instead of water
- Experiment with unfamiliar foods before an intense session
- Assume every workout requires the same amount of fuel
Fuel the workout you want to have
Unfortunately, there isn’t a magic pre-workout meal, or perfect set of nutrition rules to get you more out of your training. What matters the most is giving your body the energy it needs to perform, recover and keep progressing.
Whether you're lifting weights, joining a Group Fitness class or training for your next HYROX event, experiment with what you eat and when you eat it. The best approach is one that supports your workout and feels good for your body.
And when you’re ready to put that energy source to work, find what moves you with fitness classes for all levels at GoodLife.