What Should Athletes Eat Before a Workout?

Eating the right foods before a workout is crucial for providing the body with the energy it needs to perform optimally. The ideal pre-workout meal or snack should include a combination of carbohydrates, proteins, and a small amount of healthy fats. Here are some guidelines for what athletes should eat before a workout:

Timing:

• 1 to 4 Hours Before Exercise:

  • A balanced meal containing carbohydrates, proteins, and fats can be consumed 1 to 4 hours before a workout. This allows for proper digestion and nutrient absorption.

  • Example: Grilled chicken with quinoa and vegetables.

• 30 Minutes to 1 Hour Before Exercise:

  • A smaller, easily digestible snack is recommended if the workout is closer. This should be higher in carbohydrates and moderate in protein and low in fat.

  • Example: Greek yogurt with berries or a banana with almond butter.

Carbohydrates:

• Importance: Carbohydrates are the body's primary source of energy, especially during high-intensity workouts.

• Examples: Whole grains (brown rice, quinoa, oats), fruits, vegetables, and legumes.