Here’s the Best Time to Eat Before Working Out, According to a Dietitian
When it comes to pre-workout nutrition, everyone seems to have a hot take. Some people swear you need to carb-load like a marathoner before touching a dumbbell. Others claim fasted workouts are the secret to torching fat while somehow still having energy to lift. And then there’s the timing debate. Two hours before? Thirty minutes before? Or just skip it and hope for the best?
“The primary goals of pre-workout nutrition are to maximize energy availability, stabilize blood sugar, delay fatigue, protect muscle tissue from breakdown, and support mental focus,” says Brea Lofton, a registered dietitian at Lumen. Basically, you want to fuel your workout like a pro, keep your brain sharp, and make sure your muscles aren’t waving the white flag halfway through your sets.
"Without fueling properly, the ability of the body to perform and exercise at a higher intensity can be negatively impacted," Lofton adds. "Strategic pre-workout eating also helps prevent early muscle catabolism, particularly during high-intensity or fasted training sessions."
Why Timing Matters
According to Lofton, timing matters because "training on an empty stomach can actually reduce one’s power output, spike cortisol levels, and increase the risk of muscle breakdown, especially during longer or more intense training sessions." In other words, skipping fuel can quietly sabotage your results.
When to Eat Before a Workout
Exactly when you eat depends on both your training and your meal. Giving your body time to digest ensures the nutrients you just consumed are ready when you hit the weights or the treadmill.
"Ideally, individuals should eat 60 to 90 minutes before their workout," Lofton says. "For heavier meals, such as oatmeal with eggs or a chicken sandwich, aim for 2 to 3 hours prior. For lighter options, like a banana with a protein shake, 30 to 60 minutes is suitable."
For the 5 a.m. crew who don’t have time for a full meal, Lofton adds, "A small carb-rich snack consumed about 15 to 30 minutes before is better than going into a workout in a fasted state." A little fuel goes a long way.