What to Eat Before a Workout: Best Pre-Workout Foods + Foods for Athletes

The best pre-workout foods provide a combination of carbohydrates for energy, protein for muscle support and easy digestion before exercise. Some of the best pre-workout food options include bananas, oatmeal, Greek yogurt, berries, rice, eggs, smoothies and sweet potatoes.

Choosing the right pre-workout food can help improve endurance, increase strength, support muscle recovery and maintain steady energy levels during exercise. The best option depends on your workout intensity, timing and fitness goals.

If you’re wondering what is the best pre-workout food, the answer usually comes down to foods rich in healthy carbohydrates with moderate protein and low amounts of heavy fat or excess fiber immediately before training.

What is the best pre-workout food?

Pre-workout foods are foods eaten before exercise to improve energy, endurance, muscle performance and recovery. The best pre-workout foods usually contain carbohydrates for fuel, moderate protein for muscle support and easy-to-digest nutrients that help sustain exercise performance.

Best pre-workout foods at a glance

• Bananas
• Oatmeal
• Greek yogurt
• Rice
• Sweet potatoes
• Eggs
• Protein smoothies
• Berries
• Apples with nut butter
• Whole grain toast
• Beets
• Cordyceps
• Coconut oil
• Coconut water
• Protein foods
• Chia seeds
• Spinach

What to eat before a workout

It’s no secret that hitting the gym is important when it comes to gaining muscle mass and improving performance, but if you’re not paying attention to what you’re putting on your plate, it can be nearly impossible to make any progress, even with the most rigorous gym routine. While filling up on junk and ultra-processed foods can definitely hinder your performance, including a few of the best pre-workout foods in your diet can help amp up fat burning and support muscle growth.

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In fact, mounting research has found that certain foods may actually enhance energy production, improve stamina and boost strength to help give your workout a serious upgrade.

So if you’re wondering what to eat before a workout, specifically which pre-workout foods you should eat and why, keep reading to learn more about the best foods for athletes and how they can fit seamlessly into a well-balanced diet.

The key to a successful workout begins with proper nutrition. The primary goal of a pre-workout meal is to replenish glycogen stores, which provide the energy needed for exercise.

The right combination of carbohydrates, protein and fats can make all the difference.

Here’s why each macronutrient is important:

• Carbohydrates: Carbs are your body’s primary source of energy. When you consume carbs, your body converts them into glucose, which is stored in your muscles as glycogen. During exercise, your body taps in to these glycogen stores for fuel, making carbs essential for maintaining energy levels.
• Protein: Protein supports muscle repair and growth. Consuming protein before a workout provides your muscles with the amino acids needed to reduce muscle breakdown and promote recovery.
• Fats: Healthy fats are a slow-burning source of energy. While they aren’t the primary fuel source during high-intensity workouts, they can provide sustained energy during longer, moderate-intensity sessions.

A balanced pre-workout meal might include a combination of these macronutrients, ensuring you have the energy and nutrients needed to perform at your best.

Timing

The timing of your pre-workout meal is just as important as what you eat.

Ideally, you should consume a meal two to three hours before exercising. This gives your body enough time to digest the food and convert it into usable energy.

If you’re short on time and need a quick snack, aim to eat something light and easy to digest 30 to 60 minutes before your workout. Focus on carbohydrates with a small amount of protein, as these will be easier on your stomach and provide a quick energy boost.

Best pre-workout foods for energy and performance

1. Beets

Whether you’re looking to enhance endurance or amp up athletic performance, beets are one of the best foods for athletes out there. Beets and beetroot juice are both loaded with nitrates, which can help improve the ability of the mitochondria to synthesize energy in the cells.

There’s been extensive research on the performance-boosting benefits of beets, with studies showing that consuming beets and beetroot juice not only improves athletic performance, but also extends time to exhaustion and decreases oxygen consumption in athletes as well.

Beets can be enjoyed raw, roasted or even pickled. They make a great addition to salads and smoothies alike, providing a bright and vibrant hue and supplying a surge of nutrients to just about any dish.

2. Cordyceps

Revered for its range of potent health-promoting properties, this type of medicinal mushroom may also be effective at increasing energy levels and speeding up muscle recovery to help take your workout to the next level.

Cordyceps are considered an “energizing adaptogen” (aka adaptogenic mushroom) and are said to increase strength, alleviate muscle aches and support improved stamina. They may also increase energy levels, thanks to the presence of a compound called adenosine.

This nucleic acid is used to produce ATP, which is used as the primary source of energy in the body.

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Cordyceps also top the charts as one of the best foods for athletes due to their antioxidant content. The antioxidants found in cordyceps can help reduce free radical formation to promote muscle recovery between workouts.

Although most often consumed in powdered form, cordyceps can also be found whole or dried at health food stores and online retailers alike. They can be used to make broth, tea or soup, or they can even be added to smoothies to bump up the potential health benefits.

3. Coconut oil

Coconut oil stands out as one of the healthiest fats, and for good reason. It’s high in medium-chain triglycerides, which can be easily broken down and utilized by the body for a quick burst of energy.

Interestingly, one study actually found that supplementing with coconut oil for just two weeks managed to cut down on the body’s dependence on carbs for energy production. It also helped decrease lactate production during exercise, which could help fight fatigue and muscle aches after hitting the gym.

Use coconut oil in place of other types of fat in your favorite recipes, or add it to your coffee, tea or smoothies to add a hearty dose of healthy fats to your diet.

4. Berries

Snacking on your favorite berry varieties like strawberries, goji berries and blueberries can skyrocket energy levels and help propel you through your workout.

Rich in easily digested glucose, berries are one of the best pre-workout foods available because they deliver a hearty dose of glucose to your cells to provide fuel for your muscles.

What’s more is that they’re also jam-packed with antioxidants, which can aid in cellular regeneration, help heal muscle tissues and speed up recovery time post-workout.

Select organic berries whenever possible, and enjoy them on their own for a satisfying sweet treat or in recipes like desserts or drinks to increase the antioxidant content and nutritional value.

5. Coconut water

Also known as “nature’s sports drink,” coconut water is a gym bag staple and a pre-workout food definitely worth stocking up on. It’s rich in many of the electrolytes that your body loses during an intense workout and can help keep your body replenished and healthy to boost both performance and recovery.

Plus, it’s also a great alternative to sugary sports drinks, which often pack in extra chemicals and added ingredients that you’re better off without. It’s also low in calories, so sipping on a bit of coconut water post-exercise won’t hold you back or hinder your fitness goals.

Coconut water makes a delicious drink as is, but can also be combined with other beverages, such as sparkling water or lemon juice, for a bit of extra flavor. You can also add a splash to your post-workout smoothie in place of water for a natural alternative to your sports drink.

6. High-quality protein

After a vigorous workout, getting in a serving of high-quality protein is an absolute must. Protein foods provide the amino acids that your muscles need to regenerate and recover and are a key component when it comes to building muscle and burning fat.

For optimal results, squeeze in a serving of protein directly after training as well to maximize muscle growth.

Bone broth, grass-fed beef, organic poultry lentils, eggs and wild-caught salmon are a few of the best sources of high-quality protein that you may want to consider adding to your diet.

If you decide to opt for a protein supplement, such as whey protein, be sure to select a high-quality, organic product free of added chemicals and artificial sweeteners.

7. Chia seeds

Tiny but packed with nutrition, chia seeds were once considered a superfood by Aztec warriors looking to enhance energy levels and strength. These seeds strike the perfect balance of healthy fats, proteins and carbohydrates, making them one of the best foods for athletes and one of the top pre-workout snacks available.

One study out of the University of Alabama tested the effects of carb loading with either a sports drink or chia seeds. Researchers found that using a mix of both chia seeds and a sports drink was equally as effective at improving performance compared with using a sports drink alone.

Using a combination of chia seeds and sports drinks for carb loading can help increase fiber intake, reduce sugar consumption and provide a host of essential nutrients.

Chia seeds make a great addition to snacks like yogurt or oatmeal and can help enhance both the texture and taste. Chia seeds can also be sprinkled on top of salads or used in delicious desserts, like chia pudding.

8. Spinach

Credited as the secret behind Popeye’s bulging biceps, it should come as no surprise that spinach is one of the best foods for athletes. Spinach is rich in dietary nitrates, which can kick up energy levels by supporting mitochondrial function in the cells.

Not only that, but spinach also contains a concentrated amount of antioxidants to block free radical formation and help muscles heal faster.

It’s also high in many essential nutrients, including several vitamins and minerals that are often lost during exercise. In particular, spinach is a good source of vitamin C, potassium, iron, manganese and folate.

Choose organic spinach. Use it in your salads, or try steaming or sautéing it for an easy side dish.

You can also add a handful or two of spinach to your next green smoothie and combine with your choice of fruits and other superfoods to sneak in a few extra servings.

9. Banana

Often referred to as nature’s energy bar, bananas are packed with simple carbohydrates and potassium, which helps maintain nerve and muscle function.

Because they’re easy to digest and naturally rich in glucose and fructose, bananas can provide a quick energy boost before exercise while also helping replenish glycogen stores in the muscles.

Bananas are also loaded with vitamin B6, manganese and vitamin C, all of which play a role in supporting metabolism, recovery and overall athletic performance. Plus, the potassium found in bananas can help support hydration and proper muscle contraction, which is especially important during longer or high-intensity workouts.

Bananas can be eaten on their own for a convenient pre-workout snack or paired with nut butter, Greek yogurt or a protein smoothie for a more balanced meal. They also work well sliced into oatmeal or blended into shakes for a naturally sweet source of energy.

10. Oats and oatmeal

Oats are a great source of slow-digesting carbohydrates, providing sustained energy throughout your workout. They’re also high in fiber, which can help keep you feeling full.

Thanks to their high fiber content, oats help deliver a steady release of glucose into the bloodstream, making them one of the best pre-workout foods for endurance and stamina.

In addition to complex carbs, oats contain important nutrients like magnesium, iron and B vitamins, which can help support energy production, oxygen transport and muscle function during exercise. They also contain a small amount of protein, helping support muscle recovery and satiety after training sessions.

Oatmeal is incredibly versatile and can easily be customized with nutrient-dense toppings like berries, chia seeds, banana slices, nut butter or protein powder. Whether enjoyed as overnight oats, warm oatmeal or blended into smoothies, oats offer a balanced combination of carbohydrates, fiber and nutrients to fuel your workout and aid recovery afterward.

11. Greek yogurt

Greek yogurt is one of the best pre-workout foods thanks to its impressive protein content and balance of carbohydrates and healthy fats. Protein helps support muscle repair and growth, while the carbohydrates found in yogurt can provide a quick source of energy to power through your workout.

Greek yogurt is also rich in calcium, potassium and probiotics, which can support muscle function, hydration and digestive health. Choosing plain, unsweetened Greek yogurt can help you avoid excess added sugars while still delivering a creamy, satisfying snack before exercise.

Greek yogurt pairs especially well with fruit, granola, chia seeds or nut butter for a more balanced pre-workout meal. It can also be blended into smoothies for a protein-packed option that’s easy to digest before training.

12. Rice

Rice is an excellent source of easily digestible carbohydrates, making it a popular pre-workout staple for athletes and fitness enthusiasts alike. Carbohydrates are essential for replenishing glycogen stores and supplying the muscles with fuel during exercise, especially during high-intensity or endurance workouts.

White rice in particular is lower in fiber and digests quickly, making it a good option when eaten closer to a workout. Brown rice provides additional fiber, magnesium and B vitamins for more sustained energy and nutritional benefits.

Rice can be paired with lean protein and vegetables for a balanced pre-workout meal or enjoyed in smaller portions alongside eggs, chicken or salmon. It’s also versatile enough to work in bowls, stir-fries and meal-prep dishes designed to support athletic performance and recovery.

13. Sweet potatoes

Sweet potatoes are loaded with complex carbohydrates, fiber and antioxidants, making them one of the best foods for athletes looking for long-lasting energy. The carbohydrates in sweet potatoes help replenish glycogen stores, while the fiber helps support stable blood sugar levels throughout your workout.

They’re also packed with potassium, vitamin C and beta-carotene, all of which can help support hydration, immune function and muscle recovery. Potassium is especially important for maintaining proper muscle contractions and preventing cramping during exercise.

Sweet potatoes can be baked, roasted or mashed and paired with protein sources like chicken, eggs or salmon for a balanced pre-workout meal. Their naturally sweet flavor also makes them a satisfying and nutrient-dense alternative to more processed carbohydrate sources.

14. Apples with nut butter

Apples paired with nut butter offer a balanced mix of carbohydrates, fiber, healthy fats and protein, making them a satisfying and energizing pre-workout snack. Apples provide natural sugars and carbohydrates for quick energy, while nut butter delivers healthy fats and protein to help keep you fueled longer.

Apples are also rich in antioxidants and vitamin C, which may help combat oxidative stress caused by intense physical activity. Nut butters like almond or peanut butter contain magnesium and healthy fats that can help support muscle function and satiety.

This combination is easy to prepare, portable and versatile enough to enjoy before a gym session, run or outdoor workout. For best results, choose nut butters with minimal added sugars and ingredients.

15. Whole grains

Whole grains are among the best pre-workout foods because they provide complex carbohydrates that supply steady, long-lasting energy. Foods like quinoa, whole grain bread, farro and brown rice are rich in fiber and nutrients that can help support endurance and athletic performance.

Unlike refined grains, whole grains retain their bran and germ, meaning they contain more B vitamins, magnesium, iron and antioxidants. These nutrients play important roles in energy metabolism, oxygen transport and muscle recovery.

Whole grains can be incorporated into pre-workout meals in many ways, including toast with nut butter, quinoa bowls, whole-grain pasta dishes, or grain-based salads paired with lean protein and vegetables. Their combination of carbohydrates and nutrients makes them an excellent option for fueling both strength training and endurance exercise.

Research consistently supports carbohydrate-focused pre-workout foods such as bananas, oats and rice for glycogen support and exercise performance.

Best pre-workout food by exercise type

Before cardio

• Banana
• Oats
• Fruit smoothie

Before strength training

• Rice and chicken
• Oatmeal with protein
• Eggs and toast

Before HIIT

• Banana with nut butter
• Greek yogurt and berries

Before morning workouts

• Smoothie
• Banana
• Applesauce

Before long runs

• Rice
• Sweet potatoes
• Oatmeal

Sports nutrition experts consistently emphasize matching pre-workout nutrition to workout intensity, digestion and timing.

Workout-boosting recipes

There are plenty of healthy and delicious ways to enjoy your favorite performance-boosting ingredients. Here are a few ideas:

• Greek yogurt with berries: Greek yogurt offers a good balance of protein and carbs, while berries add antioxidants and natural sugars for a quick energy boost.
• Whole grain bread with peanut butter: Whole grain bread provides complex carbs, and peanut butter adds protein and healthy fats, making this a balanced pre-workout snack.
• Chicken and brown rice: This classic combo offers lean protein and complex carbs, making it a great option for those with more time before their workouts.
• Smoothies: A well-balanced smoothie with fruits, spinach, protein powder and a bit of nut butter can provide a quick and easily digestible source of energy.

Need a little extra inspiration? Here are a few easy pre-workout food recipes that incorporate some of the best foods for athletes to help get you started:

• Crustless spinach quiche
• Strawberry rhubarb chia seed pudding
• Roasted beet salad
• Cajun blackened chicken
• Protein peanut butter fudge

Here’s a sample of what to eat before a workout:

2 to 3 hours before workout:

• Whole grain sandwich with lean protein and a side salad
• Egg omelet with whole grain toast and avocado
• Brown rice with lean protein and vegetables

1 to 2 hours before workout:

• Protein smoothie with milk, protein powder, banana and berries
• Whole grain cereal with milk
• Oatmeal topped with banana and almonds

Less than an hour before workout

• Greek yogurt with fruit
• A piece of fruit, such as a banana or apple
• Nutrition bar with protein

What should you avoid eating before a workout?

Not all foods are ideal for pre-workout consumption. Here are some items you should avoid:

• Foods high in less healthy fat: Certain foods high in fat, such as fried foods or heavy sauces, can slow down digestion and cause discomfort during your workout.
• High-fiber foods: While fiber is important for digestion, consuming too much before a workout can lead to bloating and gastrointestinal discomfort.
• Sugary foods and drinks: While a quick sugar boost might seem appealing, it can lead to a rapid spike and crash in blood sugar levels, leaving you feeling fatigued mid-workout.
• Carbonated drinks: The bubbles in carbonated beverages can cause bloating and discomfort, making it difficult to exercise.

It’s also wise to steer clear of large meals right before exercising, as they can lead to discomfort and reduce performance.

Best vs. worst pre-workout foods

Best pre-workout foods

• Bananas
• Oatmeal
• Rice
• Smoothies
• Greek yogurt
• Beets
• Cordyceps
• Coconut oil
• Berries
• Coconut water
• Chia seeds
• Spinach
• Sweet potatoes
• Protein foods
• Whole grains

Worst pre-workout foods

• Fried foods
• Heavy fast food meals
• Excess sugar
• Alcohol
• Carbonated drinks

Avoiding heavy fats and difficult-to-digest foods before workouts is broadly recommended because they may slow digestion and impair comfort during exercise.

Best pre-workout supplements

In addition to whole foods, some supplements can enhance your workout performance. Here are a few popular pre-workout supplements for athletes:

• Caffeine: Caffeine is a well-known performance enhancer that can increase energy, focus and endurance. It can be consumed in the form of coffee, tea or pre-workout supplements.
• Creatine: Creatine helps increase strength, power and muscle mass. It’s one of the most researched supplements and is commonly used by athletes and bodybuilders, including creatine for women and men.
• Beta-alanine: This amino acid helps reduce muscle fatigue and improve endurance, making it beneficial for high-intensity workouts.
• Branched-chain amino acids (BCAAs): BCAAs can help reduce muscle breakdown during exercise and promote muscle recovery post-workout.

Some other great pre- and post-workout supplements for athletes include collagen, vitamin D, omega-3 fatty acids, glutamine, bone broth and turkesterone.

Risks and side effects

While including a few servings of these nutritious foods can definitely have a big impact on physical performance, they should be combined with a balanced diet rich in other fruits, vegetables, healthy fats and proteins to get the most bang for your buck.

Not only does this ensure that you’re getting a wide range of nutrients, but it can also fill in any gaps in your diet that may be hindering your progress.

Additionally, be sure to stay well-hydrated and maintain a healthy lifestyle to help maximize your progress and performance. Minimizing stress levels, giving up unhealthy habits and setting a regular sleep schedule can make a world of difference in both your fitness goals and your overall health.

Frequently asked questions

What is the best pre-workout food?

The best pre-workout food is usually a carbohydrate-rich food combined with moderate protein, such as bananas, oatmeal, Greek yogurt or rice with lean protein. The ideal option depends on workout type and timing.

What should you eat 30 minutes before a workout?

Easy-to-digest pre-workout foods like bananas, applesauce, smoothies or toast are often best 30 minutes before exercise.

Are carbs or protein better before a workout?

Carbohydrates are typically the main fuel source before exercise, while protein helps support muscle recovery and muscle maintenance.

What foods should you avoid before a workout?

Heavy fried foods, excess fiber, high-fat meals and ultra-processed foods may cause bloating or sluggishness before exercise.

Is it OK to work out on an empty stomach?

Some people tolerate fasted workouts well, especially for light cardio, but many people perform better with at least a small pre-workout snack.

Key takeaways

• The best pre-workout foods contain carbohydrates for energy and moderate protein for muscle support.
• Bananas, oatmeal, Greek yogurt and rice are among the best pre-workout food choices.
• Eat larger meals two to three hours before exercise and smaller snacks 30 to 60 minutes before workouts.
• Avoid heavy, greasy or high-fat meals before training.
• The best pre-workout food depends on workout type, digestion and personal fitness goals.
• Enjoy these pre-workout foods as part of a well-rounded diet and healthy lifestyle to maximize the effectiveness of your workouts and improve performance.

Conclusion

What you eat can have a major impact on your athletic performance and can either hinder or enhance your progress.

Certain foods have been shown to help improve endurance and muscle recovery. Other foods provide important nutrients that can be beneficial to athletes.

If you’re wondering what to eat before a workout, foods like beets, cordyceps, coconut oil, berries, coconut water, high-quality protein, chia seeds and spinach are some of the best pre-workout foods for athletes available.

Choosing the best pre-workout foods can significantly improve workout performance, energy levels and recovery. The ideal pre-workout food depends on your workout intensity, timing and digestion, but nutrient-dense foods like bananas, oatmeal, Greek yogurt, smoothies and rice are consistently among the best options.

By combining healthy carbohydrates, moderate protein and proper timing, you can support endurance, muscle function and exercise performance naturally.