What to Eat Before Working Out

Your pre-workout snack should deliver constant glucose to your muscles, so it needs to include some quality carbohydrates and also a bit of protein to slow down the rise in blood sugar. By adding protein the carbohydrates are transported to the muscle cells where they can be used and help aid in repairing and building muscle. To improve performance without stomach upset, eat one to two hours before workouts. Liquids digest faster, so an 8-ounce fruit and yogurt smoothie is a good choice if you snack within one hour before any vigorous sport. Have a bigger meal but allow more time—up to four hours—before jumping into a heavy-duty workout.