Eating before exercise is a vital part of performance. It can help you make the most out of your training. But what if you’re short on time… like really short? If you only have 30-minutes before a workout, eating the right thing can power you through a workout.
Maybe you just woke up and only have a few minutes to eat before heading to the gym. Or you’re running late to your favorite fitness class and your stomach is rumbling. You may be tempted to skip the pre-workout fuel, but putting some calories in your body boosts energy levels and helps your workout.
But eating the wrong type of food so close to a workout can cause stomach issues. Don’t worry, there is a perfect balance, and I’m going to share it with you.
Here are some tips for the best foods to eat and avoid in the 30-minute window before exercise.
Why pre-workout nutrition matters
As a sports dietitian, I have one simple motto: What you eat before a workout depends on when you eat. Certain foods take longer to digest than others, so timing plays a big role in pre-workout fuel.
In the 30-minutes leading up to exercise, carbohydrates are very important. Carbohydrates provide the body with quick energy. The body breaks down carbs from food, as well as the carbs that are stored in the muscle and liver (glycogen), into quick-acting energy.
Carbs are present in whole foods, like fruits, vegetables, grains, beans, legumes, as well as processed foods, like soda, snacks, desserts and candy. Eating simple carbs before a workout prevents fatigue and reduces perceived effort.
In addition, eating easy-to-digest protein before a workout may support muscle growth. Tofu is the best source of easily digestible plant-based protein, since it breaks down easily without causing stomach distress. Other plant-based proteins, like beans and lentils, have too much fiber to eat 30-minutes before a workout.
Pre-workout hydration also contributes to performance. Starting a workout adequately hydrated can make the difference between performing well and feeling the fatigue.
Best foods to eat 30-minutes before a workout
If you’re eating right before a workout, focus on fast-digesting carb foods, like fruit, crackers or white bread. Easily digestible carbs are lower in fiber. These types of foods are especially important for moderate to hard endurance workouts that use carbs as the primary fuel source.
Here are some examples:
- Handful of berries
- Applesauce
- Rice cakes
- Handful of pretzels or crackers
- Apple with peanut butter
- Slice of toast with jam
- Graham crackers
- Dried fruit, like dates, raisins or dried mango
- Granola bar, like Nature’s Valley
- Fruit, like a banana or apple
If your workout is lower intensity, like yoga or pilates, fuel with a light protein source, which may optimize post-workout recovery. Some examples include:
- Tofu cubes or scramble
- Small container of Greek yogurt
- A small protein smoothie
- Low-fat string cheese
- Handful of dried fruit and nuts
Make sure you drink some water 30-minutes before a workout. Don’t chug water right before, but take small sips in the time leading up to your workout.
Foods to avoid 30-minutes before a workout
Certain foods should be avoided in the half an hour before a workout. Here’s a list of foods to never eat 30-60 minutes before a workout:
- High-fat foods, like fried foods or ice cream. Fat sits in the stomach for a long time and does not get digested quickly. Eating fatty foods before a workout will lead to an upset stomach during exercise..
- High-fiber foods, like beans or cruciferous vegetables. Although these foods are a healthy part of the diet, eating them before a workout may make you feel like you need to poop.
- Sugary energy drinks. Energy drinks boost energy levels, but they also come with a subsequent crash. Avoid these right before a workout to keep energy levels steady.
The bottom line
Consuming a small amount of food in the minutes leading up to exercise can help you maintain energy levels and feel good after a workout.
Eating quick-acting carbs before a workout boosts energy levels and reduces time to fatigue, especially for endurance activity. Easy to digest protein, like soy products or Greek yogurt, can also provide energy for lower intensity exercise, like yoga or pilates.
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