OK, we were kidding about putting down the pre-workout (just make it one of the best pre-workouts). Take your jolt juice, but also consider pairing it with a pre-workout snack, or even a full meal if you’re eating an hour or more before you start the session.
Whether you’re exercising to build muscle, lose weight, improve athletic performance, or anything in between, exercise requires fuel — and fuel means calories. We know how easy it can be to skip breakfast before an early morning workout (or any workout for that matter — we’re all busy, aren’t we?!) but you can optimize performance and get the most out of your workout with the best pre-workout breakfast foods. (1) To bring you the best of the best pre-workout breakfast foods to add to your repertoire, I chatted with a couple of registered dietitians and also give my own input as a certified nutrition coach. Get your taste buds ready.
The Best Pre-Workout Breakfast Foods
According to sports dietitian and Victorem Performance Nutrition founder Jena Brown, RD, healthy eating before a workout means carbs (now is that good news, or what?). Eating plenty of carbohydrates before a training session can help you nail every part of your workout routine and finish feeling strong, instead of drained. This is largely because eating carbohydrates keeps sugar circulating throughout your body and helps spare your body’s glycogen, a stored form of carbohydrate in the muscles and liver. (2)(3)
“The best pre-workout foods include more simple carbohydrates with a small to moderate amount of fat, fiber, and protein — such as fresh fruit or a granola bar — because they digest quickly as a ready source of energy,” Brown explains.
She adds that athletes should try to “avoid foods high in fat, fiber, and protein when you have little time before your workout because digestion takes longer and may lead to gastrointestinal distress.” (This doesn’t mean you should consume no fat, fiber, or protein — just prioritize carbohydrate intake.)
[Related: When to Take Pre-Workout]
Foods for Less Than Half Hour Before Workout
- Banana
- Honey
- Energy gel
- Toast
Foods for 30 to 60 Minutes Before Workout
- Bagel
- Greek yogurt
- Oatmeal
Foods for 1 to 2 Hours Before Workout
- Eggs
- Deli meat
- Granola
Foods for Less Than Half Hour Before Workout
Registered dietitian and director of coaching at Working Against Gravity, Brittany Werner, MS, RDN, says: “Carbohydrates are the main fuel source for quick energy. I often tell clients carbs are like putting paper on a campfire: They are going to burn hot and fast!”
Aim for simple carbohydrates and avoid high amounts of fats and protein, Werner suggests, as they have a slower digestion rate and could cause an upset stomach.
Banana
Pure carby goodness, bananas are a star snack for quick pre-workout fuel. They digest quickly and provide energy in a matter of minutes, thanks to the low fat and protein content. (4)
- Carbs: 26.9 g
- Protein: 1.29 g
- Fat: 0.389 g
- Calories: 105
Energy Gel
The best energy gels (also called running gels) are often used for running fuel during the run itself. However, they can also be helpful for people who tend to eat just a few minutes before their workouts or runs. Packed with quick-digesting carbohydrates, they provide fast energy. In one GU Original Energy Gel, for example, you’ll get:
- Carbs: 21 g
- Protein: 0 g
- Fat: 1.5 g
- Calories: 100
Honey
If you’d prefer something more natural than an energy gel, consider a tablespoon or so of honey. This all-natural source of carbohydrates provides the following nutrients (5):
- Carbs: 17 g
- Protein: 0 g
- Fat: 0 g
- Calories: 60
Toast
Bread, depending on the type, can be digested very quickly or moderately quickly. Whether you choose a whole-grain version or fluffy white bread, it’s a winner for pre-workout energy. In one slice of generic whole wheat toast, you’ll get (6):
- Carbs: 14 g
- Protein: 3 g
- Fat: 1.3 g
- Calories: 80
[Related: BarBend’s Ultimate Guide to Pre-Workout]
Foods for 30 to 60 Minutes Before Workout
This time window gives you a bit more flexibility when fueling for your training session, says registered dietitian Brittany Werner.
“You still want to focus primarily on carbohydrates, as they are the preferred fuel source for our body, but we can also add a small amount of protein and fats to this meal, as we’ll have more time to digest your food before starting your workout,” she explains.
Bagel
Bagels are denser than bread and typically contain more fats; some contain higher amounts of fiber and protein, too. This makes them ideal for eating a half-hour to an hour before working out, since the fats and fiber provide sustained energy — but there isn’t so much present that you risk digestive upset.
Nutrition for one Dave’s Killer Bread Plain Awesome Bagel:
- Carbs: 48 g
- Protein: 11 g
- Fat: 3 g
- Calories: 260
Greek Yogurt
Greek yogurt is an excellent source of protein and carbohydrates. Depending on your preferences, it can be a good source of fats, too (with low-fat or non-fat options typically available). A type lower in fat will digest quicker and might be a better choice for a pre-workout meal. Here’s an example of generic nutrition information for plain non-fat Greek yogurt (7):
- Carbs: 6 g
- Protein: 16 g
- Fat: 0.5 g
- Calories: 95
Oatmeal
Oatmeal can be eaten hot or cold and topped with various items, like fruit, chopped nuts, cocoa, and honey, so it can suit many tastes. Keep in mind that the following nutrition information is for plain quick oats (half a cup) with no toppings or mix-ins. (8)
- Carbs: 29 g
- Protein: 7 g
- Fat: 3 g
- Calories: 180
[Related: Strongest Pre-Workouts]
Food for 1 to 2 Hours Before Workout
One to two hours before training is an ideal time to have a meal, registered dietitian Brittany Werner says. “With ample digestion time, we can incorporate a balanced meal, with carbohydrates, fats, and protein without risking an upset stomach.”
Because of the increased digestion time, you can opt for some more fibrous foods, like sweet potatoes or starchy veggies, if you’d like.
Eggs
A great source of protein and healthy fats, eggs are also quick to make and serve alongside toast and/or fruit, making them an excellent option when you have an hour or two before your workout. A serving of two large grade A eggs contains (9):
- Carbs: 1 g
- Protein: 12.5 g
- Fat: 10 g
- Calories: 148
Deli Meat
Sandwiches can make great pre-workout meals, too, thanks to carbohydrates from bread and fat and protein from deli meat. Here’s a look at the nutrition info for deli turkey (10):
- Carbs: 0 g
- Protein: 10 g
- Fat: 6 g
- Calories: 90
Granola
High in carbs and moderately high in fats, most brands and types of granola can help provide sustained energy for workouts if you’re eating one to two hours before you exercise. Nutrition specifics vary from brand to brand and product to product, but here’s an example of what you can expect in a ¾-cup serving of granola (11):
- Carbs:40 g
- Protein: 5 g
- Fat: 8 g
- Calories: 250
How to Improve Your Pre-Workout Meal
These tips from registered dietitians Jena Brown and Brittany Werner can help you make the most of your pre-workout meal.
Prep Your Meal the Night Before
If you work out early in the morning, it’s natural to want to snooze as long as you can before slipping into your gym clothes. You can save a few minutes in the morning by preparing your meal the night before. This won’t work for all meals (it’s trickier with hot meals), but it can work for a lot of options.
For instance, if you like oats, prepare overnight oats in the evening so they’re ready to eat first thing in the morning. If you prefer a yogurt bowl, chop your fruit before bed so you can simply sprinkle it on in the AM. You can also prepare wraps and sandwiches the night before your session.
Consider the Type, Length, and Intensity of the Session
Broadly, pre-workout fueling recommendations can be applied across various workout types based on timing and body weight, explains Jena Brown, RD. However, the planned intensity and duration of the session factor into your nutritional needs, too.
For instance, you don’t need to consume the same amount of fuel for a 30-minute run at an easy, low heart rate pace as you do for a threshold run with multiple high-intensity intervals or a two-hour long run.
The same is true for strength training and combined workouts. You’ll need more fuel for a 90-minute weightlifting session, for example, than a 10-minute HIIT workout. In general, the longer or more intense your planned session, the more fuel you will need, either beforehand or during the session.
Know Your Body — Experiment!
You always want to go with foods that you know work well on your stomach, says Brittany Werner, RD. However, it can take some experimentation to get there. Start with what you know, and if you want more variety, try new things and see how they sit with you — but know when to do it.
“A long run or race is not the time to try something new,” Werner cautions. “Leave the experimenting to smaller sessions.”
Registered dietitian Jena Brown notes that fluid fueling options may be better tolerated before high-intensity workouts for athletes who have sensitive stomachs or who are not used to eating before a workout. Fueling with fluid can be considered a double bonus, she says, as you can hydrate and get an energy boost at the same time. For instance, try swapping a fresh orange for a glass of orange juice.
“Experiment with different food combinations to figure out what works best for you, or meet with a registered dietitian to create an individualized nutrition plan for your morning routine,” Brown advises.
[Related: Most Nutrient-Dense Foods]
Use Clinical Recommendations for Macro Planning
“Macronutrient ratios depend on your body weight, age, activity level and intensity, and health and performance goals,” explains registered dietitian Jena Brown, adding that it’s best to work with a registered dietitian to determine the right macronutrient targets for you.
That said, science has gifted us some excellent guidelines to abide by when planning pre-workout nutrition. According to Brown, you can plan a successful pre-workout meal or snack by using the following guidelines to choose appropriate foods:
- Less than 30 minutes before: 15 to 30 grams of carbohydrate
- 30 to 60 minutes before: 30 to 60 grams of carbohydrate
- 1 to 2 hours before: 0.45 to 0.9 gram of carbohydrate per pound of body weight (e.g., a 140-pound individual should aim for 63 to 126 grams of carbohydrate)
If you want a solid estimate of your macros count, check out BarBend’s macros calculator.*
Macronutrient Calculator
Avoid High Fats and High Fiber Content
Registered dietitian Brittany Werner says you’ll want to avoid high-fat foods just before your workout, as they take a longer time to digest and have more potential to cause stomach distress. It’s also wise to avoid fermentable fibers close to training, she says. “While fiber is an important part of a balanced diet, too much fiber close to your workouts can lead to excessive bloating and gas.”
Some foods to avoid, according to Werner, include broccoli and cauliflower, beans and lentils, and high-fiber cereals.
You’ll also want to avoid spicy foods, foods with a large amount of added sugar and alcohol, she adds. All of these run the risk of causing gastrointestinal (GI) distress. “Added sugars and alcohol can cause your blood sugar to drop mid-training leaving you feeling run down and out of gas mid-workout.”
Sample Pre-Workout Meals
Using the food ideas from earlier, here are some complete sample meals for a bit of pre-workout inspiration.
Note: All the nutritional information that follows is from the U.S. Department of Agriculture’s FoodData Central database.
Best Pre-Workout Meal for Less Than Half Hour Before Workout
1 piece of whole-grain toast with banana slices and honey
This plant-based meal is a classic pre-workout breakfast for a reason: It’s simple, easy to make, and includes all of the top nutrients for a quick-digesting pre-workout meal with little risk of digestive upset. Bananas are a great source of potassium, too, which is an electrolyte with an important role in muscle contraction. (12)
Nutrition for one medium banana, one slice of wheat bread, and one tablespoon of raw honey:
- Carbs: 58 g
- Protein: 4.3 g
- Fat: 1.7 g
- Calories: 245
Best Pre-Workout Meal for 30-60 Minutes Before Workout
Classic turkey sandwich with an apple
Recommended by registered dietitian Jena Brown for a pre-workout meal with 30 to 60 minutes to spare, a classic turkey sandwich picnic-style lunch checks every box for pre-training fuel.
Nutrition for a turkey sandwich with 2 slices of wheat bread, 2 ounces of turkey deli meat, 1 tablespoon of light mayonnaise, and 1 small green apple:
- Carbs: 49 g
- Protein: 17 g
- Fat: 12 g
- Calories: 368
Best Pre-Workout Meal for 1-2 Hours Before Workout
Greek yogurt bowl with fruit and honey
With plenty of time to spare for digestion, Brown recommends a hearty yogurt bowl with a nice serving of protein and fiber, along with plenty of carbohydrates for energy. To increase the protein content of this meal, you can drink a protein shake alongside it or mix a scoop of whey protein into the yogurt.
Nutrition for plain, nonfat Greek yogurt, 1 sliced medium banana, 1 cup of frozen mixed berries, and ¾ cup of granola:
- Carbs: 90 g
- Protein: 22 g
- Fat: 9 g
- Calories: 520
FAQs: Best Pre-Workout Breakfast Foods
What is the best thing to eat for breakfast before a workout?
The best foods to eat before a workout are high in carbohydrates and, if you have at least 30 minutes before working out, moderately high protein. If you have several hours, moderate amounts of fats can help provide sustained energy. Consuming carbs before exercise, whether cardio or lifting, helps spare your body’s glycogen stores (carbs stored in the muscle and liver). (2)
What is the best pre-workout on an empty stomach?
Taking a pre-workout supplement on an empty stomach could cause indigestion or an upset stomach. It’s generally best to take a pre-workout supplement with food to avoid such symptoms. However, if you find it difficult to eat before a workout, non-stim pre-workouts may sit better with no food. Caffeine can sometimes cause tummy troubles on an empty stomach even in individuals who regularly consume it.
Are eggs a good pre-workout breakfast?
Yes. Whether you like hard-boiled eggs, scrambled, or poached, eggs can be a healthy part of a pre-workout morning meal. They contain 6 to 7 grams of protein per egg, plus several grams of fats, so they’re best for when you have an hour or so to digest before your workout. Consider pairing eggs with a carb source, like an English muffin, rice cake, applesauce, or fruit smoothie.
What if I eat 30 minutes before a workout?
You can absolutely eat 30 minutes before a workout; the important thing is to choose the right foods. You’ll want to prioritize carbohydrates, ideally sugars like glucose and/or fructose, which are quick to digest and provide energy (think: a banana). You could add a moderate amount of protein from something like cottage cheese, a protein bar, or half a scoop of protein powder, to help keep you full. With just 30 minutes before a workout, it’s best to avoid high-fat foods like nut butter, such as peanut butter and almond butter, high-fat cheeses, full-fat yogurt, or red meat.
References
- Rothschild JA, Kilding AE, Plews DJ. What Should I Eat before Exercise? Pre-Exercise Nutrition and the Response to Endurance Exercise: Current Prospective and Future Directions. Nutrients. 2020 Nov 12;12(11):3473. doi: 10.3390/nu12113473. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7696145/
- Ramonas A, Laursen PB, Williden M, Chang WL, Kilding AE. Carbohydrate intake before and during high intensity exercise with reduced muscle glycogen availability affects the speed of muscle reoxygenation and performance. Eur J Appl Physiol. 2023;123(7):1479-1494. doi:10.1007/s00421-023-05162-y. https://pubmed.ncbi.nlm.nih.gov/36897400/
- King, A., Helms, E., Zinn, C. et al. The Ergogenic Effects of Acute Carbohydrate Feeding on Resistance Exercise Performance: A Systematic Review and Meta-analysis. Sports Med 52, 2691–2712 (2022). https://doi.org/10.1007/s40279-022-01716-w
- U.S. Department of Agriculture (USDA). Agricultural Research Service. FoodData Central. Bananas, raw (nutrition information). https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/nutrients
- U.S. Department of Agriculture (USDA). Agricultural Research Service. FoodData Central. Honey, raw (nutrition information). https://fdc.nal.usda.gov/fdc-app.html#/food-details/2395377/nutrients
- U.S. Department of Agriculture (USDA). Agricultural Research Service. FoodData Central. Bread, wheat (nutrition information). https://fdc.nal.usda.gov/fdc-app.html#/food-details/172686/nutrients
- U.S. Department of Agriculture (USDA). Agricultural Research Service. FoodData Central. Yogurt, Greek, plain, nonfat (nutrition information). https://fdc.nal.usda.gov/fdc-app.html#/food-details/330137/nutrients
- U.S. Department of Agriculture (USDA). Agricultural Research Service. FoodData Central. Whole grain quick cooking oats (nutrition information). https://fdc.nal.usda.gov/fdc-app.html#/food-details/2632564/nutrients
- U.S. Department of Agriculture (USDA). Agricultural Research Service. FoodData Central. Eggs, grade A, large, whole (nutrition information). https://fdc.nal.usda.gov/fdc-app.html#/food-details/748967/nutrients
- U.S. Department of Agriculture (USDA). Agricultural Research Service. FoodData Central. Deli shaved turkey (nutrition information). https://fdc.nal.usda.gov/fdc-app.html#/food-details/2072986/nutrients
- U.S. Department of Agriculture (USDA). Agricultural Research Service. FoodData Central. Granola (nutrition information). https://fdc.nal.usda.gov/fdc-app.html#/food-details/2131337/nutrients
- Kowey, P.R. (2002). The Role of Potassium. In: Lobo, R.A., Crosignani, P.G., Paoletti, R., Bruschi, F. (eds) Women’s Health and Menopause. Medical Science Symposia Series, vol 17. Springer, Boston, MA. https://doi.org/10.1007/978-1-4615-1061-1_18
