Carbohydrates are the main source of energy used by our muscles and brain during exercise^4,5. We can store some carbohydrates in our muscles and liver to later convert to energy when we need it⁵. However, these stores are limited and can quickly be used up during exercise – particularly if it’s a high intensity session! So, it’s important to start exercise with these stores ‘topped up’ so you have enough energy to support your workout. 

You may want to think about the type of carbohydrates you have before a workout as this can depend on the type and intensity of exercise. Sugars are the simplest form of carbohydrates and are broken down quickly in the body⁶. This means they provide energy more quickly, making them a good option if you need to eat something in the hour before exercise. Common sources of sugar in the diet include sweets, juices, and sugar-sweetened drinks. But be mindful that we are advised to limit the amount of ‘free sugars’ (aka the ones added to foods like table sugar and syrups)’ in the diet⁶.

Starchy foods (things like bread, pasta and oats) are a good source of carbohydrates⁵. Wholegrain starchy foods also provide fibre which is a type of carbohydrate that can support healthy digestion and may reduce your risk of heart disease, stroke, type 2 diabetes, and some cancers^6,7.

If you’re training for prolonged periods of time, wholegrain starchy carbohydrates may be a good option. As this type of carbohydrate takes longer to digest in the body, it’s better to consume them 2-3 hours before your session.

Protein is an important nutrient for muscle growth and repair⁸. Having protein before (or after) a workout can support muscle protein synthesis (aka the process of muscle growth) and maintenance after your workout is finished and help you meet your daily protein needs¹. So, if your goal is to build muscle, think about including a source of protein in your pre-workout meal.

Whether you prefer strength or endurance-based exercise – you will likely have higher protein requirements than the general population. Check out our protein intake guide here. Just be cautious that protein can take longer to digest compared to carbohydrates, so you might prefer to stick to a smaller protein-rich snack if you don’t want to train on a full stomach.

When it comes to exercise, there are no specific recommendations about the amount of fat you need in your diet, and this may depend on your body composition and goals⁴. Current dietary guidelines recommend cutting down on foods high in fat and choosing unsaturated fat sources where possible⁹. While unsaturated fats provide a source of dietary energy, they can be slower to digest than carbohydrates¹⁰.

This just means if you’d like to include things like oily fish or nuts in your pre-workout meals, you might want to consider leaving slightly longer before the workout to give yourself time to digest and gain the energy you need for a great session.

Need some pre-workout meal inspiration? Check out some of our recommended snacks to set you up for your next session. 

For the days when you’re preparing for a longer morning session, oats are a good source of carbohydrates. Coupled with a chocolate flavoured protein drink of your choice a drizzle of nut butter, you have a delicious and balanced breakfast choice to prepare you for the day ahead.

A good combination of carbohydrates and protein, yoghurt and fruit makes for a delicious on the go snack and can be a good option if you fancy something light in the hour before your session.

If you’ve got a few hours before your session, this could be a great savoury meal option. The balance of chicken and rice provides both protein and starchy carbohydrates, plus extra vitamins and minerals from the veg. 

Exactly when you should eat before a workout will depend on how your body copes with digesting food, what food you eat and what activity you’re planning on doing.

• If you’re exercising in the evening or planning a substantial meal with starchy carbohydrates and fats, give yourself roughly 2-3 hours before you work out to allow time for digestion.  
• Smaller meals or snacks mainly containing carbohydrates or protein can be consumed around 1 hour before exercise. 
• Light snacks such as fruit or cereal bars can be consumed around 30 minutes before exercise. 

It is likely down to individual tolerances and preferences. If you compete in your sport, it’s important to experiment with different pre-workout meal options and timings during your training to find a routine that works for you. That way you can choose the best foods for competition days, to help you perform at your best. 

And let’s not forget about hydration! It’s important to go into a workout well hydrated to reduce your risk of becoming dehydrated and help you train at your best.

If you’re well hydrated, well fuelled and well rested, there’s no reason you can’t enjoy a great session. And if you plan to make any big changes to your diet or exercise routines, it’s always a good idea to speak to a qualified healthcare professional first.