What & When To Eat Before Your Next Workout To Feel Your Best

What & When To Eat Before Your Next Workout To Feel Your Best

by Kindal Boyle

What and when you eat before you workout can make all the difference in how you feeling during and after your session.

Especially, when you’re just getting back into exercise.

It’s a common mistake to wake up for a morning class and think, “I don’t feel hungry. I’ll just workout when the workout is over.”

That’s fine if you’ve been working out for some time, your body is used to the stress and you’ve decided to try fasted workouts (eating with an empty stomach).

But for most women, it does’t go smoothly. Empty stomach workouts often leads to dizziness, nausea, and feeling sluggish for a better part of the sweat session.

It doesn’t need to be elaborate and it doesn’t need to be something to stress over. Really, it just takes some experimenting to find what works for you and when.


Speaking Of WHEN...


I recommend getting food within 90 minutes of your workout.

Ideally, 60-90 minutes however if you have a 6:15am workout planned, I’m going to guess you don’t want to wake up at 4:45am to eat, right?

So, just eat when you wake up. Make it easy on yourself with a grab and go option.

One thing I DO NOT recommend is having a shake right before a workout if you’re new. I’ve seen some bad things happen from too much liquid in the stomach.

Not to mention you’ll have to go to the bathroom 3 times during the workout.

How Much?

A pre-workout meal doesn’t have to be all or none.

You don’t have to eat an entire breakfast, lunch or dinner before you workout. In fact, I suggest NOT eating a full meal before a workout.

Instead opt for a small meal or snack to tide you over until the workout is done. This will cut back on acid reflux, feeling full when you’re moving around, or having gastrointestinal issues.

A pre-workout snack generally runs between 200-400 calories and really comes from experimenting what works for you.

So what does work for you?


10 Healthy Foods To Eat Before A Workout

Important Notes

Each item you’ll find has a healthy ratio of carbohydrate : protein.

Carbs help to fuel your workouts

Protein helps recovery and build new muscle (tone).

It all comes down to experimenting with your body. Test out a few of these to see which makes you feel the best during your workout.

Just because one thing doesn’t settle well, don’t give up.

  1. Sourdough toast with 1 tbsp of nut butter or 1/4 avocado
  2. Apple or banana with 1 tbsp of almond butter or peanut butter
  3. Hard boiled eggs (2) and slice of toast
  4. All natural nutrition bar like an RX or Kind bar
  5. Greek yogurt with 1 tbsp of all natural trail mix
  6. Oatmeal with a 1/2 scoop of protein powder and berries.
  7. Chia pudding cup (see recipe below)
  8. Cottage cheese with berries and 1 tbsp chopped nuts
  9. 2 Strong Balls
  10. Sweet potato (steamed) with cinnamon

These All Have One Thing In Common…

The emphasis on ALL natural.

It’s important to fuel your body with real ingredients to get the optimal benefit.

That means if you turn a package over and look at the ingredient list, you should be able to make it yourself (not saying you should).

But foods with simple ingredients, low in added sugar are what will have you crushing your workouts!

As Promised...


Simply Delicious Chia Porridge

  • 2 Tbsp Chia Seeds
  • 1 Egg
  • 3 Tbsp Cottage Cheese
  • 3 Tbsp Milk (of choice)*
  • 1 Tsp Vanilla
  • 1/2 Tsp Butter or Coconut oil


  • 2 Tbsp chopped nuts
  • Dash of cinnamon

To enjoy it hot…

  1. In a small skillet, heat up oil and add all the rest of the ingredients. Stir regularly and wait for it to thicken up but not boil.
  2. Remove from heat, add a sprinkle of cinnamon & chopped nuts and enjoy!

To enjoy it cold…

  1. Leave out the oil/butter and mix everything in a jar, place in the fridge for at least 15 minutes.
  2. It can be made the night before and ready for the morning rush.