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Zuletzt aktualisiert am 30.07.2025
Protein bar, pizza, or maybe a salad? Many active people ask themselves—and often also the internet—"What to eat before a workout?!”. Today we’re getting to the bottom of this question so you can start your training well-fueled in the future.
The biggest mystery: Is the good old banana before training really that good? Find out!
Your knowledge to go: What to eat before a workout?
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3-4 hours before your workout, you can have a regular main meal such as a bowl, pasta with sauce, or vegetable rice.
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1-2 hours before hitting the gym, a small snack rich in protein and carbs (protein bar, banana with peanut butter, rice cakes with nut butter) can help if you’re feeling a bit hungry.
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Right before your workout, simple carbohydrates that provide you with quick energy are the right choice (bananas, juice spritzers).
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The question “What to eat before a workout?” should therefore be expanded to “What should you eat when before a workout?”.
Why eat before a workout?
Why is eating before training important at all? After all, many people like to train in the morning before breakfast—on an empty stomach. While this works well for some, it won’t for others. Instead of feeling light and energized, some feel weak and dizzy when exercising without eating. A snack before training can provide more energy, prepare you and your muscles for your workout, and prevent circulation issues.
So just try out what works best for you—breakfast before training or training before breakfast.
Note: Especially for women, training before breakfast is often considered critical and is not recommended by some experts.
Now, let’s get to the question of the day: “What to eat before a workout?”
What to eat before a workout? Your guide
What should you eat before a workout? Basically, easily digestible snacks that give you quick energy are ideal. Your meals should fuel your workout without making you feel heavy or tired. Especially carbohydrates before training can be a real game changer for many.
The closer your workout gets, the more important it is what exactly you eat! Here’s an overview of when to eat what so you can get the most out of your workout.
3-4 h before a workout
3-4 hours before your workout, you should have your last proper main meal. You don’t need to pay special attention to anything here. Okay, maybe avoid a heavy cream sauce or a large portion of fries since they can sit in your stomach for a long time.
So just choose a normal healthy and balanced meal that’s fairly easy to digest.
Focus on:
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complex carbs (so not too many white flour products and sugar)
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high-quality proteins
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healthy fats (but not too much)
What do pros eat before a workout?
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Vegetable rice
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Pasta with a light vegetable sauce
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Bowls
- Baked oats
Note: Very fiber-rich foods like legumes can cause a long-lasting feeling of fullness—which can be quite uncomfortable in the gym. So chickpeas are probably not the answer if you’re wondering what to eat before a workout.
1-2 hours before a workout
Important (and we’ll come back to this later): You DO NOT have to eat 1-2 hours before training. If you’re not hungry or it doesn’t feel good to eat at this time, that’s totally fine! But here’s what you can eat before a workout if you do get a little hungry.
So: What to eat before a workout?
1-2 hours before training is not the time for big meals. Quite the opposite—a main meal right before your workout would probably sit heavily in your stomach and hold you back rather than help you. Unless you’re extremely hungry—then of course don’t forbid yourself a “proper” meal!
Now it’s important to prepare your body for exercise. Drink plenty of water—preferably without carbonation so it doesn’t bubble back up during your workout. Otherwise, go for small snacks consisting of easily digestible carbs and proteins.
Your checklist:
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not too much fat
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easily digestible carbs (so not necessarily whole grains—now that’s something you don’t hear often)
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high-quality proteins for your muscles
Ideas for your pre-workout meal:
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Sports drinks
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Banana with peanut butter
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Nuts
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30 min to 1 h before a workout
Ready for one last energy boost before training? Grab a small snack that’s good for your muscles and gives you quick energy.
What does your body need now?
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easily digestible, simple carbohydrates
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if it feels good for you, a little protein as well
Your pre-workout snack:
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Water or light juice spritzers
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Bananas (so yes, the classic banana is actually good!)
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Dried fruit
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some protein bars (depending on composition)
Some people go all-in here with small snacks and pre-workout boosters, while others say: What—eat before a workout? Are you crazy?! As you can see, both are fine and you can have a great workout either way.
Also interesting: Protein shake before or after a workout?
Endurance vs. strength training
The question “What to eat before a workout” can’t be answered with a single food since there are some differences between endurance and strength training. In endurance sports, the focus is heavily on carbohydrates as they fill your glycogen stores, provide long-lasting energy, and stabilize your blood sugar levels. Protein is not as important here.
And what about strength training? In strength sports, it’s all about fueling your muscles: they especially need high-quality protein. Protein shakes & co. play a special role here. How much protein do you actually need? Find out in our blog article "How much protein?"
No-gos
When it comes to “what to eat before a workout,” there are a few things you should avoid:
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High-fat meals: They sit heavy in your stomach and can cause digestive discomfort during training. That means fast food and junk food aren’t really the best choice.
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Large amounts of fiber: Fiber is our best friend—but not right before training. It slows down digestion and can feel like a rock in your stomach. Not a great starting point for a workout! ;)
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Sugar and too many white flour products: Sometimes you just need a cookie or a white bread roll—no doubt about it. But a few hours before training, these products can do the opposite of what you want: instead of feeling energized, you suddenly feel sluggish and drained. Why? Your blood sugar spikes quickly from the sugar, making you feel great for a short while, but then it drops just as fast—leaving you with no energy. Directly before your workout, however, such products can give you a quick energy boost—and you’ll be tired after your workout anyway.
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Large portions: No matter what you eat before training, big portions are not ideal. They take longer to digest and can feel heavy. Instead of having energy for your workout, your body is busy digesting.
Pro tips: What to eat before a workout?
You now know what you can eat before training. We’ve also collected a few practical tips for you:
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The longer and more intense your workout, the more important drinks are for you. Water or isotonic drinks are also good during training. Psssst: Some people have even had a mango-passionfruit Clear Protein during their workout.
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Always listen to your body—you know best what works for you. Don’t force yourself to eat, but also don’t stop yourself if you feel like it. The tips here are really just suggestions, not strict rules. Even if you don’t follow them, you can still have a great workout!!
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Nutrients in liquid form often reach where they need to go faster than solids. So if you’re in a hurry, protein shakes can be a lifesaver for many.
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Conclusion
So, what should you eat before a workout? Let’s remember: Carbs and protein push us forward, fats not so much. Especially shortly before training, we can give our energy level a real boost with a small snack like a banana. That way, nothing stands in the way of a successful workout!
By the way: Many people also ask whether they should eat before or after a workout. A snack before training gives you energy and supplies your muscles with protein. Eating after training replenishes used-up energy and aids recovery. So why not do both?
References & sources
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Bundesministerium für Ernährung, Landwirtschaft und Verbraucherschutz (2013). Ob Alltag, Training oder Wettkampf: Ernährung und Sport. In: Kompass Ernährung, 17(1).
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Raschka, C. & Ruf, S. (2022). Sport und Ernährung. 5. Auflage.
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Schek, A. (2014). Ernährung des Leistungssportlers in Training und Wettkampf. In: Ernährungs Umschau, 60(7).
Do you have questions? Feel free to send me an email—I’d be happy to hear from you! :)
The information shared in this article does not replace individual medical or nutritional advice.
