What Should You Eat Before a Workout?

One of the most common questions I get from clients is:

“What should I eat before a workout?”

And most people assume it has to be super complicated

It doesn’t.

You don’t need a perfect pre-workout meal.

You don’t NEED supplements.

You just need to fuel your body properly.

Let’s break it down....

Why Eating Before a Workout Matters

If you’ve ever gone into a workout feeling:

• Lightheaded

• Weak

• Low energy

• Or like you just “don’t have it” that day

There’s a good chance it’s because you didn’t fuel properly.

Your body needs energy to:

• Perform well

• Lift heavier

• Stay focused

• Avoid fatigue

And when you fuel correctly, your workouts feel so much better

What Your Body Actually Needs

Your pre-workout nutrition should focus on two things:

✅ Carbohydrates (your main energy source)

Carbs give your body quick, usable energy for your workout.

✅ Protein (to support muscle)

Protein helps with muscle repair and growth.

When Should You Eat Before a Workout?

This depends on your schedule.

2–3 Hours Before (Full Meal)

If you have time, then this is ideal

Examples:

• Chicken, rice, and vegetables

• Eggs, toast, and fruit

• Ground turkey with potatoes

• Protein + carb-based meal

This will give you steady, long-lasting energy.

30–90 Minutes Before (Quick Snack)

If you’re tighter on time, go lighter and easier to digest.

Examples:

• Banana + peanut butter

• Greek yogurt + berries

• Protein shake + fruit

• Rice cakes + almond butter

This gives you a quick energy boost without feeling too full.

Right Before (If You Need Something Fast)

If you’re rushing into a workout and haven’t eaten:

Examples:

• Banana

• Applesauce

• Rice Cake

Keep it light...just enough to give you a little energy.

What to Avoid Before a Workout

Right before training, try to avoid:

🚫 Heavy, greasy foods

🚫 Very high-fat meals

🚫 Large portions

🚫 Trying something completely new

These can make you feel:

• Sluggish

• Bloated

• Uncomfortable during your workout

  
  

Do You Need Pre-Workout Supplements?

Short answer?

NOPE.

Most people don’t need pre-workout supplements.

If you’re eating properly and staying hydrated, you’ll have everything you need to perform well.

I actually prefer clients don’t rely on pre-workout, especially in the beginning. Your energy should come from real food and good habits... not a stimulant.

Hydration Matters

This gets overlooked all the time.

Even mild dehydration can affect:

• Strength

• Endurance

• Focus

Make sure you’re:

• Drinking water throughout the day

• Bringing a water bottle to your session

• 
  

My Advice as a Coach

I’ve seen it over and over again...

Clients who start fueling properly before workouts:

• Lift better

• Feel stronger

• Recover faster

• Stay more consistent

And consistency is what drives results.

Keep It Simple

You just need:

• A little protein

• A little carbs

• And enough time to digest

That’s it.

About Young Fitness

I’m Brooke Young, a personal trainer and nutrition coach based in Minneapolis, training clients at Los Campeones - Brooklyn Center.

I help clients build sustainable habits around both training and nutrition...because real results don’t come from workouts alone. They come from understanding how to fuel your body properly and consistently.

If You’ve Been Struggling With Energy in Your Workouts…

This might be your missing piece.

Fuel your body.

Show up.

Watch how much better your workouts feel.

Young Fitness provides personal training and nutrition coaching in Minneapolis at Los Campeones, helping clients fuel their workouts, build strength, and create sustainable habits for long-term results.