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Here is exactly what to eat before a workout

Do you have a workout planned in the evening but you’re not sure what to eat for lunch and at what time? Are you wondering what to eat before a workout?

Nutritionist Cheree Sheldon has shared with us EVERYTHING we need to know about when to eat, what to eat AND why you should dig in before a workout.

After all, food is energy and the consumption of smart, nutritious snacks can actually make a difference in your workout.

Here is your pre-workout know-how.

eat before a workout

What to eat before a workout

The timing of when to eat before a workout will depend on the type of exercise you are about to undertake:

Eat 3-4 hours prior to a longer, endurance style workout.

Cheree says, “If you’re about to head into a longer, endurance style workouts you’ll be aiming for a sustained release of glycogen from the breakdown of carbohydrates and for this your body will work best if you are able to eat 3-4 hours prior to start time.

“This meal should be centred on low glycaemic index (GI) complex carbohydrate foods.”

Eat 45-60 minutes before a usual gym workout or run around the block

For your usual gym workout or a run around the block with the dog, 45-60 minutes is a nice timeframe to eat before a workout. For this, Cheree says that it’s beneficial to combine carbohydrates with a small protein hit and keep these meals a low-calorie option (250cal or less).

A nutritionists top 5 picks for what to eat before a workout (1-2 hours prior to ‘go time’)

1. Banana Boost Smoothie

Combine a banana, rolled oats and some instant coffee for a kick and use almond or coconut milk as a delicious base in this smoothie that will boost your energy and is great to eat before a workout.

Banana Boost Smoothie Recipe

Bananas are not only low GI, which means they provide sustained energy release and carbohydrates to the body, but they also contain high amounts of potassium which assist with optimal muscle and nerve function.

Sipping on coconut water can make you less dehydrated during your workout as well.

Try this Banana Boost Smoothie recipe with The Healthy Man Meal Replacement before your next Tabata workout.

2. Green Apple slices with 100% nut butter

eat before a workout

A small amount of fibre and carbohydrate in the apple combined with protein and monounsaturated fats found in nut butter will help to provide lasting energy, keeping you feeling fuller for longer and relieving you of the mid-workout energy drain.

This is a simple, tasty and fast to make snack which makes it the perfect thing to eat before a workout.

3. Cottage cheese on wholegrain rice crackers 

eat before a workout

Cottage cheese contains an optimal form of protein that is slow-digesting and will fuel your muscles for a longer period of time which is why it’s the perfect snack to eat before a workout.

Combine this delicious treat with wholegrain crackers and you’ve added the complex carbohydrates your body is able to use to replace the glycogen stores that are used up for energy during exercise.

4. Oats 


If it’s a morning workout that gets you going then opting for overnight oats or other similar oats recipes might be just the fuel you need to eat before a workout. Try combing oats, oat or nut milk and some cinnamon in a jar stored in the fridge overnight.

In the morning, top this dish with all your favourites – nuts, berries and a dollop of Greek yoghurt.

Try this recipe for quick oat power porridge.

5. Low-fat plain or Greek yoghurt 

With a few berries thrown in, this is perfect for the last-minute workout preparation rush so you have something to eat before a workout. If you’re closer to or under the one hour mark before your exercise begins then a lower calorie, higher energy snack is the go-to!

Why do this before a workout?

boost your daily exercise

Knowing how to best fuel your body for a workout will help you shake the most out of your movement and knowing what foods will best fuel you when you eat before a workout is even better.

“Understanding that the body will create energy in three different ways depending on whether we need a quick burst (usually from a natural source of adenosine tryphosphate (ATP) found in the body), a moderate 30-45 min gym workout equivalent (where our body uses glucose) or sustained energy for endurance (requiring the use of our glycogen stores, a substance obtained from the breakdown of carbohydrates) is essential in understanding why you should or shouldn’t eat and what food selections are best for you,” Cheree says.

Without the fuel to fire up these energy sources, our stores can get quite low leaving us with a feeling of mid-workout dread, more difficult muscle recovery and even an increased likelihood of injury.

Keep in mind, as a general rule that we perform better if we have the fuel readily available for our body to use up! So if you’re still not sure what to eat before a workout just remember to eat something.

The final verdict on what to eat before a workout?

Cheree gives her final verdict on what to eat before a workout;

“The closer you are to your workout, the more simple a meal you should opt for, the more time you have before ‘go time’ and the longer your workout duration will be, the more complex and filling your meal should be.”

On a final note, don’t forget to hydrate!

“Adequate hydration can give you up to 80% more strength in your workout – that’s a huge difference to make with something as simple as drinking water,” she says.

For your best chance at hydration, opt for sipping your daily intake over a 12-14 hour period rather than having larger amounts as separated intervals.

Get healthy with the help of The Healthy Man Meal Replacement

It’s the perfect low-calorie meal replacement for busy blokes wanting to boost weight loss and improve overall health. It’s full of whey and soy protein which means it’ll leave you feeling full and satisfied and keep you going till your next meal.

If you want to shift some kilo’s, look no further than The Healthy Man’s Meal Replacement!

The Healthy Man Meal Replacement Shake is available in Chocolate and Vanilla and will:-

    • Enhance fat-burning ability
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  • Increase energy, vitality and overall health

Get your tub of the Healthy Man Meal Replacement here

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The Healthy Man Super Greens packs a massive nutritional punch containing over 37 real food and quality superfood ingredients including:

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  • Flaxseed
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The perfect addition to your Healthy Man Meal Replacement or just mix it with water cause it tastes that good.

Grab your own packet of Healthy Man Super Greens Powder and get the goodness into your diet today!

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