Mélina Lamarche

By Mélina Lamarche

September 20, 2013

Health

Eat Well for Better Performance

Article revised on 30 October 2018

What should you eat before a workout to maximize your energy and prevent discomfort? Easily digested foods that are high in carbs but low in fat… It all depends on how much time you have before your workout.

4 hours before a workout

  • Normal meal
  • 500 – 800 kcal
  • Chicken, rice, veggies, milk and homemade muffin

3 hours before a workout

  • Light meal
  • 300 – 500 kcal
  • Chicken and tomato sandwich, banana

2 hours before a workout

  • Regular snack
  • 200 – 300 kcal
  • Low-fat granola bar, banana

1 hour before a workout

  • Light snack
  • 100 – 200 kcal
  • Small bowl of cereal

½ hour before a workout

  • Mini-snack
  • 50 – 100 kcal
  • Fruit juice or stewed fruit

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