No matter your fitness level, pre-workout nutrition is essential. What we eat — or don’t eat — before a workout can affect energy, performance and recovery.
“It’s like putting gasoline in a car. If there’s no gas in the car, the car doesn’t move. Your body needs food to fuel workouts,” says Natalie Rizzo, dietitian and TODAY.com nutrition editor.
“The foods you eat can help you feel stronger, move better, and even enjoy your workouts more,” says Rizzo. It’s crucial to fuel your body before every single workout, she adds — whether it’s walking, strength training or yoga.
“No matter the exercise, what you eat beforehand will give you the energy to power through and finish as strong as possible.”
Joining the Start TODAY podcast, Rizzo shares one of the best foods to eat before a workout.
Dietitian Tip of the Day: Eat a Banana 30-60 Minutes Before a Workout
Bananas are portable, easy to eat, and rich in carbohydrates and electrolytes to help fuel your body during a workout, says Rizzo.
One medium banana has 105 calories, 27 grams of carbohydrates, 3 grams of fiber and essential micronutrients like potassium, vitamin B6, and manganese.
“It’s easy to digest. It’s not going to give you gastrointestinal issues during exercise,” she adds.
However, timing is important. “What you should eat also depends on when you’re eating,” says Rizzo. Bananas should be eaten 30 to 60 minutes before a workout to give you the quick energy that you need.
Protein and fat also play a role in pre-workout nutrition, says Rizzo, but it’s best to load up on these several hours before a workout or afterward.
Why It Matters
The easily digestible carbohydrates in bananas do some heavy lifting. “Carbohydrates are the primary fuel source for workouts. You should not be scared of carbs,” says Rizzo.
In the body, carbohydrates are broken down into glucose, a simple sugar that provides your body with immediate energy to “work out harder, faster, stronger and longer,” says Rizzo.
If you don’t get enough carbs to fuel your workout, this can lead to low blood sugar, weakness or dizziness. Instead of burning carbohydrates, the body may start to burn protein for energy, which is not optimal for muscle repair.
Bananas are loaded with potassium, an electrolyte that aids with fluid balance and muscle contraction, which is why the fruit is often touted for muscle cramps.
How to Get Started
Aim to eat a banana within 30 to 60 minutes before exercise.
“Hate bananas? That is perfectly fine. You want to figure out what works for you,” says Rizzo.
Aside from bananas, you can eat these foods rich in easily digestible carbohydrates within an hour of exercising:
An apple Dried fruit (raisins, dates, mango)Whole-wheat toastGraham crackers
The longer or more intense the workout, the more pre-workout carbs you’ll need, Rizzo adds.
Two to three hours before exercise, Rizzo recommends eating a larger meal to give you lasting energy. “You want a mixture of carbs, protein and fat, because those three nutrients together will keep you full.”
Opt for a turkey and avocado sandwich or oatmeal with nut butter, for example.
It’s also important to get enough carbohydrates, protein, healthy fats, and fiber throughout the entire day, Rizzo notes.
Download the Start TODAY app for more nutrition tips.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.