What To Eat Before A Workout

What you eat before a workout is important.  Good nutrition can help your perform better and recover faster after each workout.  This is a list of what to do before a workout by Authority Nutrition.


  • Fuel for muscles is from glucose
  • If a short and high intensity workout, glucose is primary source of energy
  • If a long workout, the degree of carbs used depends on intensity, type of training and diet


  • It gives a better anabolic response, or muscle growth
  • Improved muscle recovery
  • Increased strength and lean body mass
  • Increased muscle performance


  • Is the fuel for long and moderate workouts

It’s recommended to consume a full meal 2-3 hours before your workout. For meals eaten sooner before your workout, choose simpler carbs and some protein.


If Your Workout Starts in 2–3 Hours or More

  • Sandwich on whole grain bread, lean protein and side salad
  • Egg omelet and whole grain toast topped with avocado spread and a cup of fruit
  • Lean protein, brown rice and roasted vegetables

If Your Workout Starts Within 2 Hours

  • Protein smoothie made with milk, protein powder, banana and mixed berries
  • Whole-grain cereal and milk
  • A cup of oatmeal topped with banana and sliced almonds
  • Natural almond butter and fruit preserve sandwich on whole-grain bread

If Your Workout Starts in 1 Hour or Less

  • Greek yogurt and fruit
  • Nutrition bar with protein and wholesome ingredients
  • A piece of fruit such as banana, orange or apple

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