Fuel your workout: what to eat before you exercise

Ever rocked up to the gym feeling like your energy tank's running on empty? We've all been there. That mid-workout struggle when your body's screaming for fuel you forgot to give it. Let's fix that with some handy, healthy snack ideas to fuel your workout, when to have them and why timing is everything.

Top healthy snacks before exercise

Figuring out what to eat before a workout doesn't need to be complicated. There’s no need to get out the recipe books! Here are some real-world, no-nonsense options to fuel your workout:

Quick energy boosters (30-60 minutes before)

• Banana with a tablespoon of peanut butter.
• Small smoothie with protein powder, frozen berries and banana.
• Rice crackers with avocado.
• A small handful of dried fruits and nuts.
• Plain yoghurt with a drizzle of honey.

Substantial pre-workout meals (1-3 hours before)

• Wholegrain toast, topped with eggs or honey.
• Protein-packed breakfast like an omelette with mushrooms and spinach.
• Cottage cheese on wholegrain crackers with honey.
• Chia pudding made with protein powder and berries.
• Roasted chickpeas.
• Overnight oats with protein powder mixed in.

Don't fear the carbs in these snacks – carbohydrates aren't the enemy when it comes to workout fuel. They're actually your muscles' preferred energy source.

Why pre-workout nutrition actually matters

When you eat the right foods for energy before exercising, you're essentially loading your body with the premium stuff. This helps:

• Maintain stable blood sugar levels (goodbye, mid-workout dizziness).
• Boost performance and endurance (hello, one more rep).
• Prevent that sluggish, heavy feeling (you know the one).
• Support muscle recovery after you're done sweating it out (so you can do it all again).

What you eat before training directly impacts your recovery too. Quality fuel going in means your body has the resources to repair and build once you've finished.

Timing is everything: when to eat

Your pre-workout meal timing can be as important as what you're actually eating. The general rule? The closer to your workout, the simpler the meal should be.

3-4 hours before exercise

If you're planning ahead (good on you), eat a balanced meal containing:

• complex carbs (your body's preferred energy source)
• moderated protein – to avoid having a gut ache during your workout
• small amounts of healthy fats, and
• plenty of fluids.

1-2 hours before

Go for something lighter but still substantial. You don’t want to have your rep interrupted by a grumbling tummy. Try foods that have:

• easy-to-digest carbs
• moderate amounts of protein, and
• are low in fats (they slow digestion).

30-60 minutes before

This is quick fuel territory. Chow down on:

• simple carbs for immediate energy
• healthy snacks with small amounts of protein and fat, and
• something easily digestible (nobody wants indigestion mid-burpee).

Remember, these aren't hard rules. Some people can eat a full meal and hit the weights 30 minutes later. Others need hours to digest. Get to know your body's quirks.

Listen to your body

The perfect pre-workout snack varies from person to person. What works for your gym buddy might leave you feeling bloated or hungry. Experiment with different healthy snacks before exercise and timing to find your sweet spot.

Here are a few tips we swear by:

• Avoid extremely high-fibre or fatty foods right before intense sessions.
• If you're training early morning, eat something small beforehand. It’s better than nothing.
• Keep it simple – save the culinary experiments for your next dinner party.

Now get out there and crush it with proper fuel in the tank.

Need more personalised guidance on what foods for energy will best fuel your specific training program? Speak to a Virgin Active Personal Trainer today. While you're at it, why not book a session? Our trainers have done the trial and error on what to eat so you don't have to.