Carbohydrates are fuel for your “engine” (i.e., your muscles). And, the harder your engine is working the more carbs you need to keep going.
So you may be asking — how soon before a workout should I eat? The answer? It depends.
As a general rule of thumb, it’s best not to eat immediately before a workout because while your muscles are trying to do their “thing,” your stomach is trying to simultaneously digest the food in your stomach. These competing demands are a challenge for optimal performance. And, even more of a factor, eating too close to a workout may cause you to experience some GI discomfort while you train or play.
Ideally, you should fuel your body about 1 to 3 hours pre-workout, depending on how your body tolerates food. Experiment and see what time frame works best for your body. If you’re a competitive athlete, this is something you need to explore during your training days and not during game day.
Here are some suggestions for pre-workout fuel:
- A peanut butter and banana or PBJ sandwich
- Greek yogurt with berries
- Oatmeal with low-fat milk and fruit
- Apple and peanut or almond butter
- Handful of nuts and raisins (two parts raisins: one part nuts)
Academy of Nutrition and Dietetics
