• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • About
  • Work with me
  • Privacy Policy
  • Terms & Conditions
  • Subscribe!

The Perfect Pear

menu icon
go to homepage
  • Recipes
    • Resources
  • About
  • Collaborate
  • Subscribe
  • Privacy Policy
  • Shop
    • Facebook
    • Instagram
    • TikTok
  • subscribe
    search icon
    Homepage link
    • Recipes
      • Resources
    • About
    • Collaborate
    • Subscribe
    • Privacy Policy
    • Shop
    • Facebook
    • Instagram
    • TikTok
  • ×

    August 20, 2022

    What to Eat 30 Minutes Before a Workout

    FacebookTweetPinPrint

    Knowing what to eat 30 minutes before a workout can be tricky. You want to have enough energy to get through the workout but you don't want to be too full and experience GI issues. Keep on reading to learn what you should eat (or drink) right before a workout!

    Snack ideas of what to eat 30 minutes before a workout: peanut butter toast, pretzels, homemade granola bars, fig bars, and a banana.

    Preworkout Nutrition

    Preworkout nutrition is about how to properly fuel your body for whatever exercise you're about to do without causing any stomach upset, cramping, nausea, etc. The main nutrient to focus on pre-exercise is carbohydrates, specifically simple carbohydrates. Check out this post to learn more about simple versus complex carbs!

    Simple carbohydrates are lower in fiber than complex, so our bodies easily digest and absorb them. For this reason, they provide a "quick" energy source, which is what we want closer to our workouts. Good simple carbs to consume preworkout include:

    A chart detailing what to eat 30 minutes before a workout with examples and reasons why.

    Preworkout Meal Timing

    What to eat 30 minutes before a workout is all about timing. If we're able to have a balanced meal before a workout, I recommend doing that 3-4 hours beforehand. This will all depend on how your body feels when eating a decent-sized meal before working out: some people can tolerate it and others can't. There is some trial and error to this as you learn what you're able to handle!

    When you're closer to workout and want a snack or if you prefer morning workouts and don't want to wake up 4 hours earlier to eat a balanced breakfast, I suggest consuming primarily simple carbohydrates. See the list above for some ideas! Again, preferences are very individualized. Some people can eat more before a workout, while others can only handle a handful of pretzels. Anything is better than nothing so start slow and try different options!

    A pair of tennis shoes, AirPods, and a banana.

    Some of my favorite pre-workout snacks are:

    • Fruity granola bars
    • Carrot cake breakfast cookies
    • Frozen banana pudding bars
    • Cinnamon sugar pumpkin muffins
    • Crispy roasted chickpeas
    • Homemade tortilla chips
    • Toast with a thin layer of natural peanut butter
    • A handful of dry cereal, pretzels, or Goldfish
    • A small glass of 100% fruit juice or sports drink
    What to eat 30 minutes before a workout ideas: peanut butter toast, a banana, pretzels, fig bar, and homemade granola bar.

    What to Eat 30 Minutes Before a Workout - Final Thoughts

    The focus of preworkout nutrition is carbohydrates, primarily simple carbohydrates. What to eat 30 minutes before a workout will depend on what you can tolerate. The goal is to consume 15-30g of carbohydrate ~30 minutes before a workout in order to give your body "quick" energy or top off fuel reserves (aka glycogen in your muscle).

    If you liked this post, check out my macronutrients 101 series!

    • Macronutrients 101: Facts About Carbohydrates
    • Macronutrients 101: Facts About Protein
    • Macronutrients 101: Facts About Fat

    More Nutrient Timing

    • Best Post Workout Snack Ideas
    FacebookTweetPinPrint

    Reader Interactions

    Comments

      Leave a Reply Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




    1. Becky says

      August 24, 2022 at 1:20 pm

      This was beyond helpful. I never know what to eat before a workout and I definitely need to try these ideas. Thank you.

      Reply
      • Lauren says

        August 24, 2022 at 1:25 pm

        Hi Becky! Yes, I find that a lot of people aren't sure what to eat before a workout, especially when you only have 30-60 minutes. Let me know how these ideas go!

        Reply
    2. Ava says

      August 26, 2022 at 7:28 am

      I absolutely need coffee before a workout - I've been considering trying preworkout supplements, what do you think?

      Reply
      • Lauren says

        August 26, 2022 at 11:25 am

        Hey Ava! Yes coffee is a great natural preworkout. When it comes to supplements, especially preworkouts, I recommend looking for third party tested brands (NSF for Sport has a great website and has a thorough testing process) and checking out the ingredients label! There can be a lot of stuff added to supplements like preworkouts.

        Reply

    Primary Sidebar

    Hi! I'm Lauren. As a dietitian, my goal is to provide you with nutrient-dense recipes that taste good with a sprinkle of indulgent recipes because I'm all about balance.

    More about me →

    Popular Recipes

    • a high fiber smoothie topped with raspberries and chia seeds, with bowls of each around the glass
      Fiber Smoothie Recipe
    • Black Forest Brownies (Gluten-Free)
    • Popcorn Trailmix (Sweet & Salty)
    • Mediterranean Grain Bowl

    Spring Recipes

    • Almond Pesto
    • Cottage Cheese Frittata
    • Lavender Lemonade Cocktail
    • Crispy Roasted Broccoli

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Terms & Conditions

    Newsletter

    Sign up for new recipes & nutrition tips!

    Contact

    Contact

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2023 The Perfect Pear