Should You Eat Before a Workout? A Registered Dietitian Answers Your Nutrition Questions

From pre-workout meals to post-workout protein, a Virtua registered dietitian explains how to fuel your body before, during, and after exercise.

I’ll admit it — I’ve definitely been guilty of grabbing a banana on the way out the door and convincing myself that counted as a “nutrition plan.”

Other days? I’ve finished a workout and immediately thought, Well…I earned pizza.

When it comes to exercise, most of us know we should move our bodies. But knowing what to eat before and after a workout? That’s where things get confusing.

Should you exercise on an empty stomach? Is protein really that important? Do you actually need sports drinks?

To separate fitness facts from internet myths, I sat down with Gabriella Prettelt, a registered dietitian with Virtua Nutrition & Diabetes Care, to answer some of the most common questions about fueling your workouts.

Do you actually need to eat before working out?

It depends on the type of workout you’re doing and your overall fitness goals.

If you’re going for a casual walk or doing light activity, you may not need much beforehand. But if you’re doing moderate to intense exercise — whether that’s strength training, running, or a long bike ride — your body performs better when it has fuel available.

Think of food as energy. The longer or more intense your workout, the more important it becomes to fuel appropriately.

What’s the best thing to eat before exercising?

I recommend focusing on a combination of healthy carbohydrates and lean protein.

Carbohydrates provide your muscles with energy, while protein helps support muscle function and recovery. If possible, try to eat within about two hours before your workout and choose foods that are easy to digest. Meals that are high in saturated fat can take longer to digest, meaning your body may spend more energy on digestion instead of fueling your workout.

The good news is you usually don’t need a special “pre-workout meal.” Often, it’s simply about timing the healthy foods you’re already eating throughout the day.

Some great pre-workout options include:

• Whole-grain cereal with low-fat or fat-free milk
• Oatmeal topped with fruit
• Low-fat Greek yogurt
• Whole-grain toast with peanut butter

If you’re eating 30 minutes or less before exercising, keep it simple with easily digestible carbohydrates, such as:

• A banana or other piece of fruit
• A granola bar
• Dried fruit

Is there anything people should avoid before a workout?

Sugary snacks and highly processed foods might provide a quick burst of energy, but that energy doesn’t last very long. Instead, they can leave you feeling sluggish or hungry during your workout.

It’s also important to avoid foods that are high in saturated fat right before exercising, since they take longer to digest and may leave you feeling uncomfortable during your workout.

Finally, try not to eat a large meal immediately before exercising. Giving your body enough time to digest can help you feel energized — not overly full — when it’s time to move.

What about working out on an empty stomach? Is that okay?

Some people prefer it, especially first thing in the morning, and that’s okay if it feels good for them.

However, if you’re doing a longer or more intense workout, exercising without enough fuel may affect your performance or energy levels. Listening to your body is important, and your nutrition plan should match your goals and the type of exercise you’re doing.

Do you ever need to eat during a workout?

For most workouts lasting less than an hour, water is really all you need.

If you’re exercising intensely for more than 60 minutes — like training for a half marathon or cycling long distances — you’ll likely benefit from replenishing carbohydrates during your workout. Easy-to-digest options like bananas, dried fruit, fruit purée pouches, or sports energy gels can help maintain your energy and keep you going.

Is the “30-minute protein window” a real thing?

After exercise, your muscles are ready to use nutrients to recover and rebuild. That’s why I recommend eating a combination of protein and carbohydrates within about 30 to 60 minutes after your workout whenever possible.

Recovery nutrition doesn’t have to be complicated. Whether you’re grabbing a quick snack or sitting down for a meal, look for foods that help replenish your energy and support muscle repair.

Quick recovery snacks include:

• A fruit smoothie made with Greek yogurt
• Whole-grain toast with peanut butter and banana
• Chocolate milk

If it’s time for a meal, try options like:

• A turkey or grilled chicken sandwich on whole-grain bread
• Salmon with quinoa and colorful vegetables like cucumbers, carrots, and pickled cabbage
• A harvest bowl with grilled chicken, sweet potatoes, kale, and pomegranate
• A veggie burger with a whole-grain bun

Is it okay to reward yourself with a treat after a workout?

Food shouldn’t be viewed as something you have to earn — or something you should feel guilty about.

That said, if you’re working toward specific fitness or weight-management goals, consistently replacing the calories you burned with high-calorie treats may make it harder to reach those goals.

Instead of thinking about “rewarding” yourself, think about nourishing your body with foods that help it recover and prepare for your next workout. That doesn’t mean you have to completely avoid dessert or your favorite treats. It’s about finding balance and making choices that support your goals most of the time.

If you’re craving something sweet after a workout, consider options that also provide some nutritional value, like low-sugar Greek yogurt topped with dark chocolate chips (try freezing it for a frozen-yogurt texture) or a rice cake with nut butter, fruit, and a sprinkle of cinnamon.

Looking for more ways to fuel your health? Explore expert nutrition advice, healthy recipes, and practical wellness tips from Virtua Health here.