Why Pre-Workout Fueling Matters
Eating before you exercise isn’t just about avoiding hunger pangs. The right fuel helps you stay energized, focused, and strong—especially during longer or more intense workouts. Think of it like putting gas in a car. No fuel? No go.
Carbs Are Your Friend
Carbohydrates are your body’s main source of energy during exercise. They break down into glucose, which fuels your muscles and helps you stay steady throughout your workout.
If you're managing diabetes, this becomes even more important. Feeling lightheaded, shaky, or unusually tired during a workout can be a sign of low blood sugar. Skipping carbs beforehand makes this more likely.
The good news? Carbs can absolutely support your workout—as long as you choose the right type and amount. Go for easy-to-digest options in small, balanced portions to give your body steady energy without feeling too full or sluggish.
What to Eat Before a Workout
Here are a few easy, balanced options to try before exercise. What works best depends on how your body and gut respond. Some people feel great with a small snack 30 minutes before, while others need more time, such as an hour or longer, to digest and feel comfortable.
- Peanut butter on toast
- Oatmeal with banana slices
- Greek yogurt with berries and a drizzle of honey
- Turkey sandwich on whole grain bread
- A banana or apple with a small handful of nuts
- Half an energy bar
- A fruit smoothie with protein
- A slice of toast with jam
If you're unsure what works for you, start small and pay attention to how you feel during your workout. Everyone's digestion is a little different, and it may take some trial and error to find your best routine.Foods to Avoid Before Exercise
Skip high-fat or high-fiber meals right before working out. They take longer to digest and may cause stomach discomfort. Fried foods, heavy meats, or rich sauces can be a recipe for mid-workout nausea.
Stay Hydrated Too
Don’t forget water! Dehydration can zap your energy and affect performance just as much as poor fueling.
Takeaways
Fueling before a workout doesn’t have to be complicated. With a little planning and some carb love, you’ll feel strong, steady, and ready to crush it!