Yes, you should always eat before a workout, but the timing and size of your meals and snacks will depend on your goal and how long you exercise. If you workout for less than an hour, you don’t need a pre-workout snack as long as your last meal was within 2-3 hours, Otherwise, your energy level may be low, your workout may suffer and you’ll likely be very hungry after the workout. Being overly hungry leads to poor food choices and overeating.

Use the basic timing formula below which can accelerate your progress in any sport and fitness goal including weight loss, performance and/or muscle gain. Try to space your major meals no more than 3-4 hours apart. (The pre and post exercise snacks shown below are not meals).

• Larger pre and post training/event meals:

– Pre-event meal to be eaten approximately 2-3 hours before your major activity

– Post-event meal  to be eaten approximately 1-2 hour following training based on use of a post training supplement as shown below

• Pre and post-training/event snacks: (nutrition bar or shake)

– Pre-training snack should be consumed 10-40 minutes before activity

– Post snack immediately after workout

• Note for early morning training:

– If you train soon after rising and have no time for complete digestion of a large meal consume only the pre-workout snack before exercise

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