Pre-Workout Fueling: What to Eat Before Exercise

Whether you’re going for a walk, completing a strength workout, or simply doing strenuous activity at work, it is super important to make sure you are fueled up with the right food! Eating the right foods before physical activity is a great way to make sure you perform well. In this article, we will go over some great things to have before exercise to make you stronger than ever before.

What to Eat Before Exercise

Before we give examples of foods to eat, it is important to note that recommendations change based on how far out you are from exercising that day. The closer you are to exercising, the smaller your meal should be, and vice versa.

What also changes is the types of foods we want to eat based on how long it will be before exercise. The closer you are to exercise, the less fat, fiber, and protein you want to have, as these can lead to bloating and an upset stomach. Those nutrients are amazing, but in this case, we should just save them for after the workout.

Instead, we need to focus on carbs, our number one source of energy!

Now enough talking. Here are some real-world examples of what to eat:

Less Than an Hour Before Exercise

• Dried fruit.
• Berries.
• Mango.
• Pineapple.
• Stone fruit.
• Raisins.
• Banana.
• Applesauce.
• 12–16 ounces, or one bottle, of water.
• A small Gatorade or Powerade.

Two to Three Hours Before Exercise

• Oatmeal with fruit, such as banana or berries.
• Greek yogurt with berries and granola.
• Garden salad with a protein and low-fat dressing.
• Protein shake with fruit of choice.
• Around 32 ounces, or about one to two bottles, of water.

Four or More Hours Before Exercise

• Whole-wheat sandwich with lean protein.
• Lean protein with rice and vegetables.
• Lean protein with your choice of potato and vegetables.
• Eggs with whole-wheat toast.
• Around 48 ounces, or two to three bottles, of water.

These are just some examples of foods and meals to have before your exercise, but the principles remain the same.

Less than an hour before exercise, try to limit or avoid foods high in fat, fiber, and protein, and stick to simple carbs like dried fruit.

Two to three hours before exercise means you can start to add some fiber and protein into your meals, but don’t overdo it.

Then, if exercise is four or more hours away, feel free to be way more open with your foods, as you will have plenty of time to digest whatever nutritious meals you choose.

As for fluids, hydration is super important, so make sure to drink up throughout the day, especially if your exercise is further out in the day or in a really hot environment.

Put It Into Practice With Project 61

FUEL and MOVE are two of Project 61’s 5 Axles of Health™: Fuel, Move, Recharge, Mental Drive, and Preventive Maintenance. Together, they address the whole driver through small, sustainable habits built for life on the road.

Project 61 is a 501(c)(3) nonprofit helping professional truck drivers live longer, healthier lives through awareness, education, engagement, and free resources.

Get the free Project 61 app for practical tools and daily guidance to help you build small, sustainable habits across our 5 Axles of Health™.

For fleets: Bring Project 61 to your drivers and help make healthier habits easier to build and sustain.