What you eat before a workout could be the difference between powering through and burning out.
Whether you’re just starting your fitness journey, incorporating more strength training into your routine, or aiming to lose weight, the right pre-workout nutrition can improve energy, boost performance, and support recovery.
To celebrate World Nutrition Day on the 28th May, here’s everything you need to know about fuelling yourself properly before exercise.
As a general rule, yes – eating before a workout is smart, even if it’s something simple like a banana.
A small pre-workout snack or meal can prevent fatigue, improve stamina and endurance, and give you that ‘get up and go’ feeling (which, let’s be honest, is pretty essential for motivation).
If you’re an early riser who struggles to eat first thing, don’t worry. There’s no need to force down a full meal at 5 am. Something small, like a date, is often enough to get you going. You can always finish your breakfast after your workout.
And if you really find it difficult to eat in the morning, just try to keep your sessions on the lower intensity side until your body adjusts.
In recent years, fasting has grown in popularity – and so has fasted training (exercising without eating for 10-14 hours, often in the morning).
But it’s definitely not for everyone – or every type of workout.
For instance, if you’re doing vigorous exercise like HIIT or strength training, it’s always better to eat first. Fasted training can lead to fatigue, dizziness, and even muscle breakdown during intense workouts (1).
If, however, you prefer something gentler like restorative yoga or low-impact cardio, then working out in a fasted state may be okay for you.
As always, listen to your body – it knows what it needs.
It’s also worth clarifying a common misconception: fasted training doesn’t lead to greater fat loss. The science shows that fat loss is actually driven by total energy balance, not the timing of your meals (2).
In fact, training in a fed state can help you lift heavier, work out harder, and perform longer – often leading to greater energy expenditure and improved long-term results.
Carbohydrates
Carbs are your body’s preferred energy source. They’re broken down into glucose, which powers your muscles and brain during exercise. (3).
Smart pre-workout carb choices:
Protein
Protein supports muscle growth, repair, and fat loss. Hitting a daily protein target is the main aim here. If you meet this consistently, timing becomes secondary. Ultimately, it doesn’t matter when you have protein in your day – just as long as you have enough.
Still, having a little before your workout can enhance protein synthesis and recovery (4).
Great protein choices before a workout:
Healthy fats
Though carbs are the primary energy source during exercise, healthy fats also provide a steady amount of fuel and support overall performance (5).
Examples include:
Side note: Since you digest fats more slowly, it’s best to eat them 3-4 hours before exercise. Try to avoid large amounts right before working out to limit any digestive discomfort.
When you eat matters almost as much as what you eat.
If you have 3-4 hours
Eat a balanced meal consisting of complex carbohydrates, protein, and healthy fats.
Healthy pre-workout meals:
If you have 1-2 hours
Go for a smaller snack with a higher carb-to-protein ratio.
Pre-workout snack ideas:
If you’re in a rush
Stick to fast-digesting carbs for a quick boost.
Quick options:
Consuming caffeine 30–60 minutes before exercise may improve endurance, focus, and perceived effort (6). A small amount of black coffee or green tea can do the trick – just watch for jitters or digestive issues if you’re caffeine-sensitive.
Of course, pre-workout nutrition isn’t one-size-fits-all. The best fuel depends on your body, goals, and the type of workout.
Ask yourself:
Every day can feel different. For instance, the 24 hours after a long run will feel very different from a rest day.
And for those with a menstrual cycle, energy levels may dip during the luteal phase (the week before menstruation) compared to the ovulatory phase (mid-cycle).
Listen to your body and tweak your meal timing and portion size accordingly. Just remember, you want to strike a healthy balance – not too full, and not too hungry.
Food isn’t the only important pre-workout fuel – hydration is essential, too.
Even mild dehydration can lead to sluggishness, headaches, or fatigue during your workout. Make an effort to sip water throughout the day, not just before exercise.
Tip: Add a pinch of Himalayan or Celtic sea salt to your water pre-workout for a natural electrolyte boost, which is great if you’ll be sweating a lot.
Pre-workout nutrition is easy to overlook, but it can elevate your energy, reduce fatigue, and support your fitness goals – whether you’re strength training, dancing, or just moving more.
Now you’re fuelled up, ready to jump into your next Mvmnt workout? We’ll see you there.
References
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