Not sure what to eat before a workout? Experts reveal the best way to fuel different types of exercise
Unsure what to eat before a workout? There’s a real science to what passes your lips before training: typically, you’ll want to consume slow-release carbs for longer endurance sessions and you’ll need fast-release carbs for short, intense workouts.
Rob Hobson, Head of Nutrition at Healthspan Elite, recommends consuming something quick-digesting before your standard workout – like toast with peanut butter, an oat smoothie, or a banana . But for a long race lasting more than an hour, Hobson says you should ideally plan carb intake more carefully, “aiming for up to 4g of carb per kg of body weight, which means eating several meals starting four hours before you hit the start line”.
Fat can be utilized as an energy source but it’s usually only tapped into when you’re in a fasted state and haven’t consumed any carbohydrates. And the body typically only uses protein for fuel when it can’t access either carbs or fat. As such, having a good supply of carbohydrates is crucial for workouts, as it provides the energy you need.
Wright adds that eating carbs pre-workout also reduces or delays the use of existing energy stores , which can extend how long you can exercise.