What should I eat 30 minutes before a workout?

Sometimes it is possible to wonder what to eat after training, but we completely forget that the food we eat before training is just as important.

Pre-workout foods can have a big impact on your performance in the gym. In this article, we will provide you with a guide of foods to consume 30 minutes before a workout.

What is a pre-workout meal?

Pre-workout foods are exactly what you think: food you eat before a workout. The main purpose of such a meal is to prepare your body for intense workouts by giving it the energy it needs to perform them in the best possible way.

For best results, focus on carbohydrate and protein intake. Carbohydrates are the main source of energy for the body, and protein is needed to build and repair muscles. You should take them in balance to get the best results.

The most appropriate approach is to prepare in advance. Plan your meals and cook them ahead of time to ensure you get all the nutrients you need to perform at your best.


Why are pre-workout supplements important?

So let’s talk about the science side of things. During exercise, the body burns adenosine triphosphate (ATP) in larger amounts than usual. Adenosine triphosphate is a major source of energy for cells, and you literally wouldn’t be able to move a finger without it.

Carbohydrates are a source of ATP. The main amount of energy produced by the body, especially during exercise, is formed from stored or recently ingested carbohydrates (1).

Other nutrients, such as fats and amino acids, are also used for energy production under certain circumstances.

However, carbohydrates are the best source of energy if you want to fuel your body before a workout. This is because they reduce the need to use glycogen stores to improve endurance (3).


When is the best time to eat before a workout?

The best time to eat before a workout depends on your schedule and personal preference. If you like to get up early, then the best option is to have a small snack rich in carbohydrates before training followed by a larger and full meal.

If you prefer to train at lunchtime, then ensure you have a breakfast rich in complex carbohydrates and high-quality protein. Then eat a smaller portion containing carbohydrates up to an hour before training.

Either way, a cup of coffee or a caffeinated nutritional supplement will give you extra energy, as caffeine improves performance during exercise (4).

People who exercise in the evening should do the same – focus on the intake of carbohydrates and protein, but in this case it is recommended to avoid caffeine, because it can disturb sleep.

What should I eat 30 minutes before a workout?

Before training, aim to eat such foods that are digested quickly and easily and are rich in many nutrients to provide you with energy. Fortunately, nature has already taken care of creating the perfect pre-workout snack – the banana.

Other great snack options are baguettes, rice cakes, cereal, coconut water, or fruit such as pineapple or watermelon. Supplements are also a good idea. You can eat a protein bar, carbohydrate gel or isotonic drink.


Types of workouts you can do 30 minutes after eating

In general, you should wait 30 minutes after eating before engaging in physical activity, but there are some low-intensity exercises you can do. Walking and stretching, for example, can help you digest better and prepare your circulation for the workout that follows. After half an hour, you’ll be able to do more intense workouts, such as cardio or strength training.



A well-planned meal plan will improve your preparation for pre-workout food intake. By feeding your body the right nutrients at the right time, you’ll feel more energized and ready to perform at your best.

Therefore, next time before you go to the gym, prepare a tasty, nutritious meal and eat it with appetite. You’ll be surprised how different and good you’ll feel during your workout.


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