18 Pre-Workout Meal Ideas for Optimal Performance 

Find out how to fuel your body well for your activities and timing for pre-workout meals and snacks

Do you ever struggle with low energy during your workouts? Or feel like you “hit a wall” halfway through? Or are you just curious if you’re eating the right things before your workouts? Then this blog post is for you! What you eat and when you eat can significantly impact your performance, energy levels, and even your post-exercise recovery. Continue reading as we discuss what foods are best for before workouts and explore some pre-workout meal ideas.  

What are the best foods to eat before a workout? 

Whether you’re heading out for a hike, a bike ride, to a sports game, or to the gym, your pre-activity meal should supply you with lots of great energy to be used during your activity.  

Carbohydrates are our bodies primary source of energy, especially during high-intensity exercises. Consuming carbs before a workout ensures that your muscles and brain have an adequate supply of glycogen (a form of glucose), which is crucial for fueling your performance. Depending on timing (keep reading!), you may want to aim for complex carbohydrates that release energy slowly for more sustained energy or a simple carbohydrate to supply quick energy for high intensity activity.  

Some examples of complex carbs are:

• Whole grains
• Beans
• Peas
• Brown rice
• Oats
• Starchy vegetables like potatoes

Simple carbs include foods like fruit, fruit juice, milk, and candy.

To learn more about carbohydrates, check out our blog post: The Ultimate Guide to Carbohydrates. 

Let’s chat about timing!  

The timing of your pre-workout meal or snack is crucial for maximizing its effectiveness. Eating too close to your workout can leave you feeling sluggish or experiencing cramps during your activity, while eating too far in advance may result in hunger pangs or low energy mid-session.  

If you only have 30 mins – 1 hour before your workout, aim to consume a pre-workout meal or snack higher in simple carbohydrates and lower in protein, fat, and fibre. Protein, fat, and fibre slow down digestion and may contribute to cramping, nausea, or heaviness during your workout if consumed too close to the start of activity.  

If you have 2-4 hours before your workout, aim to consume a pre-workout meal or snack that is rich in complex carbohydrates with a small amount of protein and fibre to provide sustained energy and fullness.  

Can I just have caffeine before a workout?

Caffeine is a well-known ergogenic aid that can enhance exercise performance by increasing alertness, reducing perceived exertion, and improving endurance. Consuming caffeine before a workout has been shown to boost both physical and mental performance. However, it’s essential to be mindful of your caffeine tolerance and avoid excessive intake, which can lead to jitteriness and insomnia.  

Many people, especially those who work out first thing in the morning, may only consume a cup of coffee or a pre-workout supplement before starting their workout. The caffeine will likely help increase alertness and reduce perceived exertion; however it does not necessarily supply the energy (calories from carbs, protein, or fats) that your body is looking for. What may result is an intense hunger and/or fatigue mid-way through and after the workout is completed. If you notice this in your workouts, you may want to try adding a small carb-rich snack with your coffee in the morning, like 1 handful of low fibre crackers, half a piece of fruit (like a banana or apple), some dried fruit, or a glass of milk or fruit juice. Sometimes it takes a little experimenting to see where your body feels it’s best and each individual is different so it may look a little different from person to person!  

To learn more about caffeine, check out our blog post: Caffeine 101  

Pre-Workout Meal Ideas (Eaten 2-4 hours before activity): 

1. Whole grain toast with almond butter and sliced bananas or berries  

2. Greek yogurt topped with granola and berries 

3. Oatmeal with a scoop of protein powder and fresh fruit 

4. Brown rice or roasted potatoes with grilled chicken and roasted broccoli 

5. Quinoa salad with chickpeas, cucumbers, and cherry tomatoes or this Quinoa Black Bean Salad  

6. Sandwich with choice of protein and veggies and a piece of fruit on the side  

7. Chicken and vegetable wrap with a piece of fruit on the side  

8. Pasta salad with choice of protein and vegetables, like this Pesto Pasta Salad  

Pre-Workout Snack Ideas (Eaten 30 mins-1 hour before activity): 

1. Apple slices or a banana  

2. Whole grain crackers with a little hummus 

3. Fruit smoothie  

4. Oatmeal energy bites or these Nut Free Energy Balls  

5. Dried fruit like dried mangos, apricots, raisins, or cranberries 

6. Fruit bars or fruit snacks like Welch’s  

7. Glass of fruit juice  

8. Low fibre granola bar (less than 3g fibre per serving)  

9. Uncrustables (a favourite from dietitians on our team!)  

10. Your favourite candy! 

Incorporating proper pre-workout nutrition into your routine can make a significant difference in your performance and overall workout experience. Keep in mind that everyone is a different, so make sure to experiment with different pre-workout meals and snacks to find what works best for you. 

Learn more fuelling strategies on our blog: