What to Eat Before Your Workout
When it comes to working out, what you eat before a session can make a big difference in how strong you feel during your workout and how well you recover afterward.
If you’re training 2–3 times per week at bStrong in Bellevue or Redmond, your goal isn’t to eat “perfectly.” It’s to have a simple pre-workout routine that:
Gives you enough energy to train hard
Doesn’t leave you feeling heavy or nauseous
Supports recovery and progress over time
In this post (and the video on this page), we’ll walk through:
The basics of pre-workout nutrition
How to handle early morning workouts
How hydration fits in
How to tailor your approach for muscle gain or fat loss
How to experiment and adjust so it fits your real life
If you want more context on overall eating, pair this with:
The Basics of Pre-Workout Nutrition
A good general guideline is:
Have a balanced meal 1–3 hours before your workout when you can.
A “balanced meal” includes:
Carbohydrates for energy
Protein for muscle repair and recovery
Healthy fats for satiety
This timing gives your body a chance to digest and make those nutrients available for energy and recovery.
If you’re doing a higher intensity workout or a session that lasts over an hour, it can be helpful to add a light snack 30–60 minutes before you start. That snack should be:
Light
Easy to digest
Mostly carbohydrate focused
Example snack options:
A piece of fruit (banana, apple, etc.)
A small granola bar
A few crackers or toast
You don’t need a special “pre-workout meal.” You just want normal food that matches your timing and helps you feel ready.
Early Morning Workouts: Special Considerations
If you exercise at 5 or 6 am, the 1–3 hour pre-meal window isn’t realistic. You have two main options: fasted or light snack.
Fasted Workouts
Fasted cardio and fasted training get hyped a lot as a fat-burning hack. The research doesn’t show a huge difference in fat loss compared to eating beforehand. The bigger question is:
How do you feel when you train fasted?
If you’re newer to training, or coming back after a break, working out on an empty stomach can leave you feeling:
Weak
Lightheaded
“Flat” and low energy
If you choose fasted workouts:
Accept that this is a comfort/preference thing, not a magic fat loss tool
Prioritize a nutrient-rich meal or recovery shake within 90 minutes after your workout
Don’t let yourself go many extra hours with no protein, carbs, or calories after a hard session
Light Snacks Before Early Sessions
If fasting isn’t for you, a small snack 10–20 minutes before your session can make a big difference.
Examples:
A piece of fruit (banana, apple, berries)
Toast with peanut butter
A handful of trail mix
Half a protein shake
These are simple, quick, and easy to digest. You’re not trying to eat a full breakfast at 5 am; you’re just giving your body a little fuel so you don’t feel wiped out.
Hydration: A Critical Component
Hydration is just as important as food when you’re getting ready for a workout.
Early morning workouts:
Overnight dehydration is common
Sip water or an electrolyte drink when you wake up
This alone can help you feel better, reduce dizziness, and support performance
Afternoon or evening workouts:
Drink water consistently throughout the day
You don’t need to chug a huge amount right before training
Just avoid showing up already dehydrated
Hydration also helps with energy, cravings, and recovery. We talk more about this in All About Nutrition: The Basics.
Tailoring Your Pre-Workout Strategy
Your goals and how your body responds to food will shape your pre-workout plan.
If Your Goal Is Building Muscle
You may benefit from:
A slightly larger pre-workout meal 1–3 hours before training
Or a protein shake closer to your session if longer gaps between meals are unavoidable
The idea is to support:
Performance during your strength work
Muscle repair and growth afterward
If Your Goal Is Fat Loss
For fat loss, pre-workout nutrition doesn’t need to be tiny or extreme.
A better approach:
Keep pre-workout meals smaller but balanced
Include enough food to sustain energy and avoid weakness
Avoid the pattern of “I barely eat, then I feel terrible and undo everything later with a huge meal”
In both cases, the goal is enough fuel to train well, matched to your overall daily intake.
Watch Out For Heavy Fat and Fiber
Meals that are very heavy in fat and fiber right before training can:
Sit in your stomach
Cause discomfort or GI issues during your session
Make you feel sluggish instead of ready
Examples to avoid right before training:
Huge, greasy fast food meals
Large salads with lots of raw veggies and heavy dressings
Very big portions right before you head out the door
You can still eat these foods. Just give yourself more time between eating them and training.
Experiment and Adjust
Pre-workout nutrition isn’t one-size-fits-all.
You’ll need to experiment with:
Meal timing
Do you feel better at 2–3 hours before, or closer to 60–90 minutes before?
Food types
Do certain carb sources sit better for you (rice vs bread vs fruit)?
Do certain proteins feel better (yogurt vs eggs vs chicken)?
Portions
Enough to give you energy, not so much that you feel stuffed
Use your sessions at bStrong as feedback:
Do you feel strong in the main lifts?
Do you feel nauseous, lightheaded, or heavy?
Do you crash halfway through?
Adjust one variable at a time and give it a week or two before making more changes.
Key Takeaways
If you want a simple checklist, start here:
Aim for a balanced meal 1–3 hours before your workout when possible
If you’re short on time, use a light snack 10–60 minutes before your session
Hydrate consistently, especially before early morning workouts
Watch heavy fat and fiber right before training
Adjust based on your goals (muscle gain vs fat loss) and how your body feels
Pre-workout nutrition is a tool. It’s there to help you feel stronger, more energized, and more consistent with your training.
How This Fits Into Your Bigger Plan
Pre-workout nutrition is just one part of the system we’re building with you at bStrong:
All About Nutrition: The Basics - big picture of carbs, protein, fats, and hydration
What To Eat After Your Workout - how to refuel and recover
Understanding Cravings - how to handle evenings and weekends
Why Sleep Is Your Superpower - how sleep and recovery affect performance
The Consistency System - how to keep showing up 2–3 times per week
The goal is not perfection. It’s a sustainable system that supports your strength, energy, and long term results.
Have Questions About Pre-Workout Nutrition?
If you’re not sure what to eat before your workouts, or you want help tailoring a plan to your schedule, goals, and preferences, ask your coach. This is exactly what we’re here for.
If you’re in or near Bellevue, Redmond, or Kirkland and want training plus simple nutrition guidance, our 3-week Trial is the best way to get started.