Fact checked by Nick Blackmer

• Your ideal pre-workout fuel depends on the type, intensity, and timing of your workout.
• Carbohydrates provide quick energy, while protein supports muscle repair and recovery after exercise.
• For most workouts, a meal a few hours before or a light snack beforehand can help boost performance.

A good workout starts before you step into the gym or hit the trail. What you eat beforehand can help you feel more energized, perform better, and recover more effectively—but your ideal pre-workout snack depends on whether you're strength training, running, or practicing yoga.

We spoke with registered dietitians to figure out exactly what you should eat before different workouts—including when to eat it—to help you get the most out of your training routine.

1. Strength Training and Weightlifting

If you're looking to build muscle and recover faster after a tough lifting session, your best bet is to eat a balanced meal that contains carbs, protein, and healthy fats a few hours before a strength-training workout.

"The primary goal of strength training or weightlifting is muscle growth," registered dietitian nutritionist Kimberley Rose-Francis, RDN, CDCES, told Health. Carbs provide the energy needed to power through a strength-training session, while protein supplies the amino acids your body uses to repair and rebuild muscle afterward.

If you don't have time for a full meal, try to at least fuel your workout with a carb-focused snack about an hour before your workout.

Timing: Aim to eat a full meal two to four hours before training or a snack about an hour beforehand.

Meal idea: A baked sweet potato, grilled chicken breast, and avocado

Snack idea: A serving of Greek yogurt topped with berries and granola

2. Endurance Cardio (Running or Cycling)

Carbs are your body's main source of energy, so it only makes sense that they're your best fueling option before endurance workouts like running or cycling.

"While muscles can use fat, protein, and/or carbohydrates for fuel, for endurance training, consuming carbohydrate-rich foods before exercise is beneficial for performance,” said Rose-Francis. 

Before your workout, "focus on eating easily digestible carbohydrates with a small amount of protein and minimal fiber or fat," Michelle Routhenstein, MS, RD, CDCES, CDN, a preventive cardiology dietitian and certified diabetes educator, told Health. This can provide quick energy and help prevent stomach discomfort.

Timing: A carb-rich snack 30 to 60 minutes before a workout can give you an energy boost.

Meal idea: A bowl of oatmeal with fruit

Snack idea: A banana or a handful of raisins

3. HIIT or Bootcamp-Style Training

High-intensity interval training (HIIT) or bootcamp-style workouts require both sustained and quick bursts of energy—so, similar to endurance training, focusing on carbs and adding in a bit of protein (but avoiding too much fat or fiber) works best here.

“Carbs provide fast-acting fuel, and protein supports muscle recovery after intense intervals,” said Routhenstein. 

Electrolytes matter, too. "During HIIT, you lose both water and key electrolytes, like sodium, potassium, calcium, and magnesium," said Rose-Francis. That's why she also recommends staying hydrated and choosing foods rich in those minerals.

Timing: Try eating one to three hours before your workout, depending on the size of your meal or snack.

Meal idea: A turkey sandwich and a small piece of fruit

Snack idea: A handful of salted nuts or a banana

4. Yoga, Pilates, or Other Low-Intensity Workouts

Though you certainly don't have to eat before a low-intensity workout like yoga, a quick snack could still be helpful, especially if you're prone to low blood sugar.

“For yoga or other low-intensity workouts, you typically don’t need a full meal beforehand," said Routhenstein. A light snack can provide a quick energy boost without weighing you down.

Timing: If you need a snack, try eating it about an hour before class.

Snack idea: A small piece of fruit or a cup of yogurt with berries

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Kristina Dawson