Here's How to Plan Your Pre-Workout Meals and Snacks, According to a Dietician

Heading into a workout on an empty stomach is like driving your car on an almost-empty tank: sure, the car will move. But can it go the distance? "Eating before a workout literally fuels your body," says registered dietician Lisa Valente, MS, RD. "It helps with energy, performance, stamina, and intensity." 

But, whether you're prepping for leg day or a sweaty conditioning sesh, Valente acknowledges that it can be challenging to figure out what to eat (and when exactly to eat it) to avoid things like bloating, cramping, and GI distress. To learn more about how pre-workout meals can help keep your body prepped and ready for anything, read on for Valente's tips, as well as a few pre-workout snack ideas.

What should you look for in a pre-workout meal or snack?

When it comes to pre-workout nutrition, the top-priority macro should come as no surprise. "Protein is the nutrient we always talk about for athletes," says Valente. "Protein is important for muscle building and repair (plus, lots of other functions in your body)."

But that's not all: "Don't forget about carbs!" Valente adds. "Carbohydrates are your muscles' preferred energy source. Muscles store carbohydrates as glycogen, which you use to fuel your workouts. You can't store a lot of glycogen in your muscles, so eating carbs and breaking them down into glucose helps you replenish those glycogen stores."

Valente also suggests being mindful of eating too much fiber, fat, and even protein pre-workout. "Those nutrients take longer to digest and can make you crampy or bloated if you eat them too close to a workout." 

How to time a pre-workout meal

You've got an idea of the what—now let's talk about the when. "If you have about three hours before your workout, you'd want to eat a balanced meal with protein, carbohydrates, and healthy fat. If you have one hour before your workout, have a snack. And, if you have 30 minutes or less, you might try a smaller snack that's mostly easy-to-digest carbohydrates," says Valente. 

Valente uses a timeless, whole-food example to further explain her strategy: "Maybe if I have three hours I'll have a peanut butter and banana sandwich on whole wheat toast. If I have an hour, I'll have a banana with a little bit of peanut butter. And, if I'm 30 minutes out from my workout, I'll have a half a banana."

Of course, Valente notes that these are general guidelines. "Everyone's stomach and tolerance is a little bit different," she says. "You may need to play around with what works for your body."

Good pre-workout snack and meal ideas

Can't figure out what to eat pre-workout? The best pre-workout snack for you will depend on your preferences, but Valente shared a few ideas to get you started using her 3-1-30 timing framework. 

If you have 3 hours

• eggs (cooked however ya like 'em), half an avocado, and whole grain toast—great prep for mid-morning workouts
• salmon, brown rice, and a side of steamed broccoli
• grilled chicken breast, half a sweet potato, and mixed grilled veggies

If you have one hour

• 1/2 of a protein bar, or the whole thing depending on how much time you have or how hungry you are. Purist® Protein Bars have 20 grams of protein and zero artificial ingredients, plus they come in two yummy flavors (chocolate chip cookie dough and peanut butter chocolate chip). 
• A banana with some peanut butter or almond butter.
• A smoothie made with frozen fruit and protein powder. Purist® Protein Powder packs 25 grams of whey isolate, with no added sugars or mysterious additives. The chocolate flavor in particular makes a mean protein shake! 

If you have 30 minutes 

• A couple of graham crackers.
• A handful of raisins or another dried fruit.
• A handful of fruity candy, like gummy bears or jelly beans.

The takeaway

When it comes to fueling for a workout, a little planning can go a long way. But even if life throws you a curveball, making sure you're stocked with healthy snacks and grab-and-go options like Purist® Protein Bars means you'll never be left high and dry (with a rumbling stomach). 

Valente adds that, above all, flexibility is key. "Because of busy schedules, some of us are just doing our best to squeeze in a workout—that may fall before or after a meal, at the start of the day, or later in the evening," she says. "Hopefully the timing aligns and doesn't lead to skipped workouts or skipped meals, but it may mean you break up your breakfast into two smaller meals (before and after a workout) or need a bit of flexibility around meals and snacks."