The importance of fueling before exercising!

3 April 2023

To get the max results out of your training session you need to fuel your body before exercise, do not run on empty!

Having breakfast / eating before your workout will help you burn calories at a faster rate during exercise. 

Eat carbohydrates for energy. Carbohydrates keeps your body energised your muscles use the glucose from carbs for fuel.

Eating protein before exercise increases muscle protein synthesis, increased muscle mass, enhanced muscle performance and improved muscle recovery. To repair muscle, an adequate supply of protein will help your muscles recover from workout stress, especially weight-bearing exercise such as weight training.

Eat healthy fats for endurance. Fat provides fuel for the body, for longer and moderate to low intensity training, these fats are monounsaturated and polyunsaturated fats, found in plant based foods and oils.

  • Improved workout performance
  • Fuels your brain 
  • May allow you to work out for a longer time and a faster pace
  • Prevent fatigue 


Allow time for foods you eat before exercise is digested and absorbed. 

Foods that are high in protein, fat, and fibre take the longest to digest.

Large meals take 3-4 hours to digest 

Smaller meals 2-3 hours to digest 

Small snacks 30 minutes 


  • Oatmeal 
  • Almond milk
  • Banana
  • Peanut butter 
  • Toast 
  • Low fibre cereal 
  • Yogurt 
  • Hard boiled eggs 

Food fuel ideas 

One to three hours before training: 

Small meal containing a good serving of carbs and protein, low in fat, so will be easily digested 

  • 2 rice cakes with cottage cheese 
  • Fruit smoothie 
  • 40g of granola 

Less than an hour before training:

30g/60g of simple carbohydrates for fast energy 

  • A milky coffee and a banana 
  • Dates with a teaspoon of peanut butter 

If you eat 45-60 minutes prior to your workout, choose foods that are simple to digest and contain mainly carbohydrates and some protein. This will help prevent any stomach discomfort during exercise.

back to news stories.