“What if I’m not hungry?”

“What if I work out at 5:30 AM?”

Picture this: You’re set to leave for a road trip at 6:00 AM, but you forgot to fill up the gas tank the day before. Your tank is almost empty. Do you skip filling up on gas because it’s too early? Of course not! You can’t get far on less than a quarter tank. Your body works the same way. What you eat before exercise can greatly influence your performance. Even if you’re not hungry, fueling your body can set you up for success.

Here’s how to determine whether you should eat before a workout and what to eat if you do.

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Should You Eat Before Exercise?

Eating before exercise can positively impact your performance, especially if your workout is intense or lasts more than an hour. Here are signs that you should consider fueling up:

• Your workout will be longer than 60 minutes.
• You’re performing at a moderate to high intensity.
• You’re managing low blood sugar levels.
• You feel tired or hungry during exercise.
• You want to optimize performance or set new personal records.
• You’ve noticed better workouts when you eat beforehand.
• Your progress has plateaued despite consistent training.

When it might be okay to work out fasted:

• Your workout will be shorter than 60 minutes and low-intensity (e.g., walking, yoga).
• Eating beforehand causes gastrointestinal distress.
• You’re engaging in light activity like walking the dog.

If you frequently experience GI distress, consider scheduling workouts later in the day and eating a full meal 2-3 hours beforehand.

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Why Eating Before a Workout Matters

Proper pre-workout nutrition can:

• Boost workout effectiveness.
• Prevent fatigue and injury.
• Help you push through and reach fitness goals.

Even a small snack can make a big difference in your energy levels and performance.

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What Should You Eat Before a Workout?

Nutrient timing is more critical for high-performing athletes, but most active adults can benefit from the following general recommendations:

~2 Hours Before Your Workout

• Smoothie: Milk of choice, Greek yogurt (or quality protein powder), banana, nut butter.
• Breakfast Sandwich: English muffin, eggs, cheese + fruit.
• Oatmeal: Topped with fruit and nuts or nut butter + 1-2 eggs.
• Turkey Sandwich + fruit.
• Avocado Egg Toast.
• Grilled Chicken Wrap.
• Greek Yogurt: Topped with fruit and granola.

~1 Hour Before Your Workout

• Greek Yogurt + Fruit.
• Nutrition Bar: Look for Larabar, KIND energy bar, or Clif Bar.
• Fruit + Peanut Butter or a low-fat cheese stick.
• Toast with Peanut Butter.

~15-30 Minutes Before Your Workout

• Small Banana.
• Rice Cake.
• Applesauce.
• Energy Balls: See the recipe below.
• Mini Box of Raisins or a small handful of dried fruit (e.g., mango).

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Dani’s Ballin Energy Balls

Ingredients:

• 1 cup rolled oats
• ½ cup peanut butter or almond butter
• 1/2 cup ground flaxseed
• 1/3 cup water
• ¼ cup mini chocolate chips
• 1/4 cup of chia seeds
• 2 tbsp of honey or maple syrup

Instructions:

1. Mix all ingredients in a bowl.
2. Roll into bite-sized balls.
3. Store in the freezer to keep fresh
4. leave at room temp for 10 minutes before njoying

Perfect for a quick pre-workout snack!

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In Summary

Eating before a workout can provide the energy boost you didn’t know you needed. Even something as simple as a small banana can make a difference. As a sports dietitian and former Division I athlete, I believe this wholeheartedly: something is better than nothing.

What was your biggest takeaway from this guide? Let me know in the comments below or reply to this post. Happy fueling and happy training!