What to Eat to Fuel Your Workout, Depending on Your Training

Knowing what to eat before a workout can be confusing, especially with so much conflicting advice around carbs, protein, supplements, and fasted training. According to Steve Bennett, a PCI-qualified Health Coach and author of Primal Cure, Fat & Furious, and Fibre First, pre-workout nutrition matters, but overall metabolic health and the type of exercise you’re doing are even more important.

Bennett explains that people with good metabolic flexibility may perform well training fasted, while those with insulin resistance may respond differently. He recommends avoiding excessive sugary drinks and processed foods, which he says can cause blood-sugar spikes and leave you feeling sluggish.

For strength training, Jason Smith, a personal trainer and founder of Fit in Midlife, emphasizes protein before a workout because it can help reduce muscle breakdown and support muscle protein synthesis. He recommends pairing protein with low-GI carbohydrates and healthy fats for more consistent energy and recovery.

For endurance exercise, nutritionist Sarah Carolides highlights the importance of carbohydrates and glycogen stores. She recommends thinking about nutrition in the 24 hours leading up to a workout, particularly before longer training sessions.

What the experts recommend

• Strength training: Prioritize protein, with carbs and healthy fats. Smith suggests meals such as eggs with vegetables, chicken or tuna pasta salad, or salmon with eggs and avocado.
• Cardio: Keep food lighter and easier to digest, such as Greek yogurt with berries, a banana with almonds, or overnight oats.
• Long workouts: Carbohydrates become increasingly important, particularly for sessions lasting more than 90 minutes.
• Timing: Carolides recommends a balanced, low-GI meal around 2–3 hours before training, while a smaller carbohydrate-rich snack can work when there’s less time.
• Fasted workouts: Bennett notes that some people can train effectively without eating, but a coffee, banana, or protein shake can be an option for those who prefer some fuel.
• Supplements: Bennett cautions against assuming commercial pre-workouts are necessary. Creatine, according to Carolides, can support high-intensity performance, while electrolytes and caffeine, according to Smith, can help with hydration, energy, endurance, and performance.