Picture this: you are ready to work out but realize you haven't eaten in a few hours. You're hungry and wanting something quick that will give you energy. Registered dietitian and certified personal trainer Lauren Cadillac, otherwise known as the Feel Good Dietitian [1], says whether or not a person can eat right before they exercise depends entirely on them and the workout they're about to do.
If you are going to eat fairly close to a workout, Cadillac recommends something that will digest quickly and provide fast energy like a banana, apple, or small granola bar. "Remember, fat and fiber are going to digest slowly, which is great to help keep us feeling full and satiated throughout the day, but right before a big workout, it's not what we're going for," she told POPSUGAR. Carbs are key [2] for fuel the closer you get to a workout [3].
How Long Should I Wait to Work Out After Eating?
Again, Cadillac said it really depends on the individual and what they can tolerate, but a person should generally wait one to two hours after a meal before working out. "You can usually tell when you haven't given yourself enough time to digest," she explained. "Think sloshing stomach, burping, [feeling] overly full." If you ate a larger meal, she suggested waiting even up to three hours.
Cadillac explained, "Meals that are larger in volume or higher in fat and fiber [4] are going to take longer to digest. Allowing some digestion to occur before hopping into a workout can make for a more comfortable workout and gives your body some time to extract the energy from that food, allowing you to perform better."
If you eat a smaller snack such as a yogurt or slice of toast with some peanut butter, Cadillac recommended waiting 30 to 60 minutes to exercise. Note: it also depends on what type of exercise you're doing. For instance, Cadillac said if you're going on a walk, the amount of time you wait won't matter as much as if you're planning on doing a high-intensity workout. You might also want to wait for a longer period of time before you do something like yoga where you could be going upside down.
An Example of What to Eat Before You Work Out
Here's a breakdown of what you might want to eat before you work out, according to Cadillac.
- Two to three hours before: Standard meal balanced with carbs, protein, and fats. Think half of your plate coming from veggies, 1/4 from protein, and 1/4 from carbohydrates. If you plan to do an extremely strenuous workout like long-distance running or heavy lifting, perhaps increase your carbohydrate intake for more energy. Try a grain bowl with veggies and a protein or a burrito bowl with rice, veggies, and a protein.
- 60 to 90 minutes before: Keep this a bit lighter than the meals listed above. You can eat something similar but maybe slightly smaller in volume. A peanut-butter-and-jelly sandwich is an easy idea. Also try Greek yogurt with some berries and granola.
- 15 to 30 minutes before: Something light like a banana, apple, orange, piece of toast, or granola bar.
Should You Eat Before Morning Workouts?
Although some people prefer to work out on an empty stomach first thing in the morning [5], Cadillac still recommends eating something before a morning workout. You may find yourself losing energy or stamina during your workout if you don't eat, she explained, adding that "skipping breakfast [6] in general can impact our hormones, leading to increased hunger throughout the day. Couple that with an early-morning workout, and you may be setting yourself up for [overeating] later on in the day." It's a good idea to fuel your body before your workout because your performance might be impacted otherwise.