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Zuletzt aktualisiert am 28.08.2025
Protein bar, pizza, or maybe a salad? Many active people ask themselves – and often the internet: "What to eat before working out?!”. Today, we’ll get to the bottom of this question so you can start your training well-prepared.
The biggest mystery: Is the good old banana before training really that good? Find out!
Your quick takeaway: What to eat before working out?
3–4 hours before training you can have a normal main meal; a bowl, pasta with sauce, or veggie rice.
1–2 hours before the gym, a small snack rich in protein and carbs (protein bar, banana with peanut butter, rice cakes with nut butter) can be handy.
Shortly before training, simple carbs are suitable since they’re easy to digest (bananas, juice spritzers).
The question “What to eat before working out?” should be expanded to “What should you eat when before training?”.
Why eat before working out?
Why is eating before training important at all? After all, many like to train in the morning before breakfast – on an empty stomach. While that works for some, for others it doesn’t. Instead of feeling light and ready, they may feel weak and dizzy. A snack before training can help if fasted workouts don’t feel good for you.
Just test what works best for you – breakfast before training or training before breakfast.
Note: Especially for women, training before breakfast is often considered critical and not recommended by some experts.
Now to today’s question: “What to eat before working out?”
What to eat before working out? Your guide
Ideally, easily digestible snacks that deliver quick energy (calories) are best. Meals should give energy without making you feel heavy. Many therefore choose carbs before training.
The closer it gets to your workout, the more important timing and food choice become! Here’s an overview of what to eat and when.
3–4 h before training
3–4 hours before working out, have your last proper meal. Avoid super fatty or heavy foods like cream sauces or fries, which take long to digest.
Instead, choose a normal, healthy and balanced meal that’s easy to digest.
Focus on:
complex carbs (limit white flour and sugar)
high-quality proteins
healthy fats (not too much)
What do athletes eat before training?
Veggie rice
Pasta with a light veggie sauce
Bowls
- Baked oats
Watch out: very fiber-rich foods like legumes can cause fullness that’s uncomfortable during training. Chickpeas may not be the best pre-workout choice.
1–2 hours before training
Important: You don’t have to eat 1–2 hours before your workout. If you’re not hungry, that’s fine! But if you are, here’s what works.
Now is not the time for a big meal – it would weigh you down. Instead, focus on small snacks with easily digestible carbs and protein. Also, drink water – ideally still.
Checklist:
low fat
easy carbs (not necessarily wholegrain)
high-quality protein
Pre-workout snack ideas:
Sports drinks
Banana with peanut butter
Nuts
30 min – 1 h before training
Ready for one last snack before working out? Go for something that provides quick energy.
Water or juice spritzers
Bananas (yes, they really are a great choice!)
Dried fruit
some protein bars (depending on composition)
Some people like stronger pre-workout boosters, others prefer nothing – both are fine.
Also interesting: Protein shake before or after training?
Endurance vs. strength training
The best food before a workout depends on the type. In endurance training, carbs are most important. For strength training, protein plays a bigger role. Shakes are popular here. How much protein do you really need? Find out in our article: How much protein?
No-gos
- Fatty meals: heavy on the stomach, may cause discomfort.
- Lots of fiber: good normally, but not right before training.
- Too much sugar/white flour: quick highs, then energy crash.
- Large portions: digestion slows you down.
Pro tips: What to eat before working out?
Stay hydrated – water or isotonic drinks are best. Some even sip Mango–Passionfruit Clear Protein during workouts.
Always listen to your body – these are tips, not rules.
Liquid meals can be easier to consume – protein shakes save the day.
Conclusion
What to eat before working out? Carbs and protein are ideal, fats less so. A small snack like a banana is a classic. Before and after training? Both can make sense!
Literature
Bundesministerium für Ernährung, Landwirtschaft und Verbraucherschutz (2013). Ob Alltag, Training oder Wettkampf: Ernährung und Sport. In: Kompass Ernährung, 17(1).
Raschka, C. & Ruf, S. (2022). Sport und Ernährung. 5. Auflage.
Schek, A. (2014). Ernährung des Leistungssportlers in Training und Wettkampf. In: Ernährungs Umschau, 60(7).
Questions? Write me an email – I’d love to hear from you! :)
The information in this article does not replace medical or nutritional advice.
