What to Eat (and Not Eat) Before a Workout

Written by Robbie Clark, BExSc (Nutrition), M (Nutr+Diet), Accredited Practising Dietitian (APD) and Exercise Scientist · Last updated 19 October 2026 · 6 references

Pre-workout eating confuses a lot of people. What you need depends on how long and how hard you're training, and what sits comfortably in your stomach. Here's when to eat, what to choose, and what to avoid so you can train well without gut upset.

Do you need to eat before a workout?

It depends on your session. For exercise under about 45 minutes, you don't need extra carbohydrate while you train.¹ Many people feel fine doing a short gym session or run on an empty stomach, while others feel better with a small snack.

For longer sessions, eating beforehand makes a bigger difference. A review of studies found that eating before exercise improved performance in longer aerobic exercise, but made little difference in shorter sessions.⁴ For exercise lasting more than an hour, sports nutrition guidelines recommend a carbohydrate-rich meal or snack 1–4 hours beforehand.¹

When should you eat before a workout?

Most people can eat their last main meal 2–4 hours before exercise without stomach upset. A small snack in the hour or so before can top up your energy.⁵ Larger meals, and foods higher in fat, protein and fibre, take longer to digest, so leave more time after them.

It's worth experimenting in training to find the timing, amount and foods that suit you.

What should you eat before a workout?

There's no single "best" pre-workout food, but your meal or snack should be:^1,5

• Rich in carbohydrate, to top up your fuel stores
• Low in fat and fibre, especially if you're prone to gut upset or feel nervous
• Low to moderate in protein
• Easy to digest and familiar – once you find foods that suit you, stick with them

Meals for 2–4 hours before exercise

• Scrambled eggs and mushrooms on toast
• Lean meat and vegetable stir-fry with rice
• Baked beans on toast
• A roll or wrap with lean meat, cottage cheese and salad
• Pasta or rice with a tomato-based sauce and lean meat or vegetables
• Baked potato with cottage cheese and diced vegetables

Snacks for about 1–2 hours before exercise

• A banana or other fruit
• Natural or Greek yoghurt with fruit
• Breakfast cereal or oats with milk
• Rice cakes with a spread such as honey or nut butter
• Toast or a crumpet with jam
• A fruit smoothie

What should you avoid eating before a workout?

Gut problems during exercise are common: 30–50% of athletes get symptoms such as cramps, bloating, nausea or diarrhoea.³ What you eat beforehand can make a big difference. Right before training, it's best to limit:^1,5

• High-fat foods, like fried food, pastries and creamy sauces. Fat is digested slowly and can leave you feeling heavy and sluggish.
• High-fibre foods, like bran cereals, legumes and large salads, if you're prone to gut upset.
• Large high-protein meals, which also take longer to digest.
• Big portions. Training on a full stomach can leave you feeling heavy and lethargic, and bring on a stitch.
• Anything new. Practise your pre-workout foods in training, and don't try something new before an event.

Some people also find that large amounts of fruit juice or other sugary drinks before exercise upset their stomach. If that's you, choose a different snack.

What happens if you don't eat enough before a workout?

For short or easy sessions, probably not much. But for long or high-intensity training, under-fuelling can mean you tire sooner, can't hold your pace or intensity, lose concentration and make more mistakes. Some people "hit the wall" and have to stop. Eating beforehand helps most in longer sessions.⁴

Do you need to eat during a long workout?

For sessions longer than about 45 minutes, carbohydrate during exercise can help. Guidelines recommend:¹

• Under 45 minutes: not needed
• 45–75 minutes: small amounts, or simply rinsing a sports drink around your mouth
• 1–2.5 hours: 30–60 g of carbohydrate per hour
• Longer than 2.5–3 hours: up to 90 g per hour

Intakes above about 60 g an hour work best with sports products that combine different types of sugar, such as glucose and fructose. Practise them in training before relying on them in an event.² As a guide, a medium banana has about 25 g of carbohydrate.

What should you drink before a workout?

Start your session well hydrated. Sip about 5–10 mL of fluid per kg of body weight in the 2–4 hours before exercise (for a 70 kg person, about 350–700 mL).¹ Sipping over a few hours is better than gulping a large amount just before you start. Water suits most sessions; a sports drink can help if you also need fuel.⁵

Frequently asked questions

How long before a workout should I eat?

A main meal 2–4 hours before, or a small snack about an hour before.⁵

Is it OK to work out on an empty stomach?

For short sessions, yes, if you feel fine. For longer sessions, eating beforehand tends to improve performance.⁴

What is a good snack before a workout?

Something carbohydrate-rich and easy to digest, like a banana, yoghurt with fruit, or toast with jam.

What should you not eat before a workout?

High-fat, high-fibre or large high-protein meals, big portions, and foods you haven't tried before.^1,5

What should I eat after a workout?

A meal or snack with carbohydrate and protein. See what to eat the day before and after training for ideas.

References

Research (PubMed)

1. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. J Acad Nutr Diet. 2016;116(3):501–528. PubMed 26920240
2. Jeukendrup A. A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Med. 2014;44(Suppl 1):S25–S33. PubMed 24791914
3. de Oliveira EP, Burini RC, Jeukendrup A. Gastrointestinal complaints during exercise: prevalence, etiology, and nutritional recommendations. Sports Med. 2014;44(Suppl 1):S79–S85. PubMed 24791919
4. Aird TP, Davies RW, Carson BP. Effects of fasted vs fed-state exercise on performance and post-exercise metabolism: a systematic review and meta-analysis. Scand J Med Sci Sports. 2018;28(5):1476–1493. PubMed 29315892

Australian guidelines

5. Sports Dietitians Australia. Pre-exercise fuelling (2020). View source
6. Better Health Channel (Victorian Government). Diabetes and exercise. View source

This article is general information, not medical advice. Your needs depend on your training and health – speak with your practitioner about the right approach for you.