Tailoring Your Pre-Workout Snack to Your Exercise Type

When it comes to fueling up for a workout, what you eat before your exercise can have a significant impact on your performance and recovery. However, the type of food you choose should depend on the specific type of exercise you’re about to do. Experts in the field of sports nutrition have weighed in on the best foods to eat before different types of workouts, and the results may surprise you.

For strength training and weightlifting, a balanced meal that includes carbohydrates, protein, and healthy fats is ideal. This can be consumed a few hours before your workout, or a carb-rich snack can be eaten closer to the time of exercise. The carbohydrates provide energy, while the protein supports muscle growth and recovery. In fact, studies have shown that eating a protein-rich meal within three to four hours before a strength workout can promote muscle growth and enhance muscle recovery.

In contrast, endurance cardio workouts such as running or cycling require easily digestible carbohydrates with a small amount of protein and minimal fiber or fat. This helps prevent stomach discomfort during exercise. Carbohydrates are the primary source of fuel for endurance training, providing a readily available energy source that can delay fatigue. According to Rose-Francis, “For endurance-type cardio workouts like running or cycling, focus on eating easily digestible carbohydrates with a small amount of protein and minimal fiber or fat.” This helps ensure that your body can use the carbohydrates for fuel, rather than storing them as fat.

High-intensity interval training (HIIT) or bootcamp-style workouts require a combination of complex carbohydrates and moderate protein, with lighter fat and fiber to avoid digestive discomfort. This combination provides both quick and sustained energy, while also replenishing lost electrolytes and fluids. “High-intensity interval training or bootcamp-style workouts require both quick and sustained energy, so a combination of complex carbohydrates and moderate protein is best, with lighter fat and fiber to avoid digestive discomfort,” explained Routhenstein.

While it’s not always necessary to eat before a low-intensity workout such as yoga, a quick snack may be helpful for some people. A light snack, such as toast, yogurt with berries, or fruit, can provide the energy boost needed without causing discomfort during certain poses. “For yoga or other low-intensity workouts, you typically don’t need a full meal beforehand, especially because eating too close to your practice can lead to discomfort or acid reflux, particularly during inversions or poses that compress the abdomen,” said Routhenstein.

For early morning (fasted) workouts, the decision to eat or not depends on personal preference and the intensity of the workout. While some people perform better on an empty stomach, others may benefit from a small snack to improve energy and stamina. “Some people perform better on an empty stomach, while others benefit from a bit of fuel,” said Routhenstein. If you’re engaging in a higher-intensity workout, such as weight-lifting or running, Rose-Francis recommends pre-workout fuel to improve energy and stamina.

Finally, for evening workouts, a balanced snack can be beneficial to replenish energy and fuel the workout. Carbohydrates help restore depleted energy stores, while protein supports performance and recovery. “Carbohydrates help restore depleted energy stores, while protein supports performance and recovery,” explained Routhenstein. Carbs provide readily available fuel for your body to power through your workout, while protein reduces muscle breakdown and supports muscle recovery.

Ultimately, the key to choosing the right pre-workout snack is to tailor it to the specific type of exercise you’re about to do. By fueling your body with the right foods, you can improve your performance, speed up recovery, and support better long-term results.