What Should You Eat as an Athlete Before Workouts?

Eating habits are an important aspect of an athlete’s workout program. You need calories to fuel your workout sessions and to recover afterward. What you eat before you exercise may make the difference between hitting your stride and wiping out.

  1. Carbohydrates

    • Athletes should eat a source of easily digestible carbohydrates before working out. Carbohydrates maintain the body’s glucose levels during exercise. Low glucose levels may cause symptoms such as headaches, fatigue and dizziness, all of which can interfere with an optimum workout. To avoid this, aim for meals or snacks consisting of between 200 and 300 calories from a source rich in carbohydrates. Whole-grain toast with fruit preserves, a bowl of cereal or low-fat yogurt can provide the carbohydrates and calories needed to endure your workout.

    Timing

    • Ideally athletes should consume a meal two to four hours before a workout or competition. If you’re a morning exerciser or don’t have enough time for a full meal, grab something quick to eat five to 10 minutes before your workout -- a banana, bagel or energy bar, for example. Everyone's experience with timing is different, so experiment not only with the foods you consume but also with the timing. If you’re training for an event, however, avoid experimenting on the day of the event. Stick with familiar routines and food to ensure the best performance.

    Hydration

    • Drink water before exercise. Dehydration negatively influences performance and puts your health at risk. The American Institute for Cancer Research suggests consuming at least 8 ounces of water 30 minutes before initiating exercise. Another way to get fluids is to hydrate with a glass of juice, a smoothie or a sports drink. These beverages both hydrate and provide much needed carbohydrates before exercise.

    Considerations

    • Avoid eating foods with too much fiber before exercise. Though fiber is healthy, too much before exercise can cause stomach problems. Beans and bran cereal, for example, are not an optimal pre-workout meal. Fiber encourages food to stay in the stomach longer. Like fiber, foods rich in fat also delay gastric emptying. Foods high in protein should be avoided as well. Save fatty and protein-rich foods such as bacon, ice cream and burgers for after the workout.