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What you eat before working out can significantly impact your performance, energy levels, and recovery. The proper pre-workout meal can help you power through your workout and maximize your results. Here are some tips on what to eat before working out.


Carbohydrates are the body’s preferred source of energy. Eating carbs before your workout can help fuel your muscles, boost your endurance, and prevent fatigue. The ideal pre-workout carb intake varies depending on the individual, the type of workout, and the timing of the meal. Complex carbs like oatmeal, whole grain bread, or sweet potatoes provide sustained energy, while simple carbs like fruit or honey provide a quick burst of energy.


Protein is essential for building (and repairing) muscle. Eating protein before your workout can help reduce muscle damage and promote muscle recovery. An excellent pre-workout protein source is lean meat, fish, eggs, or plant-based protein sources like tofu, beans, or quinoa. However, remember that protein takes longer to digest than carbs, so you may want to eat your protein-rich meal 2-3 hours before your workout.


While carbs and protein are the primary macronutrients to focus on before a workout, some healthy fats can also be beneficial. Consuming wholesome fats throughout your workout will assist in slow digestion and provide long-lasting energy. Examples of these foods are nuts, seeds, and avocados. High-fat meals should be avoided, though, as they can be uncomfortable for the digestive system and delay nutritional absorption.


Staying hydrated before and during your workout is crucial for optimal performance and recovery. Dehydration can lead to fatigue, cramps, and poor performance. 


When it comes to pre-workout food, timing is equally crucial. Eating too soon before an exercise might impair performance and induce intestinal pain. However, exercising on an empty stomach can make you feel sluggish and weak. To allow for digestion, try to consume your pre-workout meal 1-2 hours before your workout.

What you eat before working out can significantly impact your performance and recovery. Aim for a mix of carbs and protein, and don’t forget to stay hydrated.