How Long Before Your Workout Should You Eat?

To eat or not to eat before you workout… that is the question! Food is fuel and if you’re strategic about your pre and post workout snacks, it can actually help boost your performance and aid recovery. But the question remains, how long before your workout should you eat? 

Before your workout: 

Large meals containing all three macronutrients (carbs, protein and fat) should be eaten at least 2-3 hours before a workout. Complete meals take longer to digest and if eaten too close to your workout window, can cause discomfort. 

Smaller snacks containing carbohydrates are ideal 30-45 minutes before your workout, to give you a quick hit of energy. 

Opt for things like:

  • Banana 

  • Dates and peanut butter  

  • Greek yoghurt 

  • Apple and almond butter 

  • Oats 

  • Honey and rice cakes 

After your workout: 

After a workout, your body needs to replace the glycogen and proteins you just lost through exercise. Eating a meal or snack that’s high in protein and moderate in carbohydrates within 45 minutes of your workout is the easiest way to do so. 

Opt for things like: 

  • Cottage cheese 

  • Eggs on toast 

  • Protein shake/smoothie 

  • Chicken and potato 

  • Protein oats 

  • Cottage cheese and berries