Fueling Your Workout: Why What You Eat Before Exercise Matters

At OnTrack Medical, we encourage patients to think of nutrition as a key part of performance. What and when you eat before exercising can greatly influence how you feel and perform during your workout. While everyone’s needs are different, most people will benefit from eating something before strength training or other forms of exercise. When your body is fueled, it can often work harder, lift heavier, and sustain effort longer—leading to greater gains over time.

A Question Worth Asking

Many patients reserve their workouts for early mornings—and often head out fasted. While this can work for some, it’s worth reflecting on your own energy and focus.

If your child were walking out the door on a Saturday morning for soccer practice, would you let them go on an empty stomach?

That same principle applies to you—fuel supports performance. Giving your body the energy it needs helps you train more effectively and recover more completely.

Why Pre-Workout Nutrition Matters

Exercise is energy-intensive. Carbohydrates serve as your body’s primary fuel source, helping you power through challenging sets or endurance work. Protein supports the building and maintenance of muscle and contributes to the repair of cells and tissues after training. Healthy fats are essential for nerve function, hormone production, and vitamin absorption—playing a longer-term supportive role in overall health and recovery.

Even though there’s still debate on the topic, many experts agree that having a balanced pre-workout meal or snack—particularly one that includes carbohydrates and some protein—can enhance both performance and recovery.

An Important Note on Timing

If you plan to eat protein before a workout, it’s best to consume it in an earlier window, since it digests more slowly than a simple carbohydrate source such as a piece of fruit or a small bowl of oatmeal. A light, carb-based snack closer to exercise can help provide readily available energy.

Post-Workout Considerations

There is also evidence that consuming high-quality protein within 1–3 hours after exercise can help support muscle growth and recovery. The exact timing and balance of macronutrients should always be individualized based on your current health, activity level, and goals.

Some people prefer to eat soon after finishing a workout, while others choose to align their intake with their usual meal schedule—both approaches can be effective as long as overall nutrition and recovery needs are met.

Takeaway

There’s no single “perfect” pre-workout meal. But making thoughtful choices—whether that’s a light snack, a balanced breakfast, or a shake—can help you get more out of your workouts and feel your best doing it. Partnering with a true dietitian, such as DSRD Nutrition, can often highlight where diet optimization is possible and provide truly individualized strategies to take your health to the next level—keeping you strong, balanced, and OnTrack.