Food for fitness: what should I eat before a workout?

Our experts explain everything you need to know about sports nutrition, from picking the right foods to fuel your workout, to whether you should exercise before or after eating.

To stay fit and healthy, everyone needs the same balance and variety of foods, whatever their activity level. This mean focusing on the five main food groups – carbohydrates such as potatoes, pasta, rice or bread, fruit and vegetables, proteins like meat, fish and vegetarian sources of protein, dairy, healthy (unsaturated) fats plus fluids.

If you do moderate exercise three or four times a week, like a jog or gym session for up to an hour, you don’t need sports nutrition, or any extra or special foods.

If you are doing longer, more demanding exercise, a healthy diet is still the foundation, but the amount you need to eat, especially carbohydrates, will be greater.

If you’re training regularly and need more specific sports nutrition advice, a sports dietitian can help.

What to eat before a workout

Before a workout, choose carbohydrates that are higher in fibre, so they release their energy slowly, and lean protein. For example, if you’re exercising at lunchtime, have a porridge made with low-fat milk and some fruit, or egg on wholegrain toast for breakfast. Or you could have chicken and rice for lunch if you’re exercising in the early evening.

If you’re eating less than an hour before exercise, for example if you’re doing an early morning run or gym session, have a smaller snack that you can digest easily.

Choose something that includes carbohydrates: this could be a banana, or low-fat natural yogurt, crackers with low-fat soft cheese, a smoothie or a glass of low-fat milk. Avoid foods high in fat or fibre, as they take longer to digest and may cause stomach discomfort during exercise.

Should I exercise before or after eating?

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Published December 2021