What Should You Eat Before a Workout?
Have you ever wondered what to eat before a workout for better exercise performance? Your pre-workout nutrition sets the tone for every session at 9Round, helping you train harder and recover faster. Pre-workout meals and snacks are essential to providing the fuel you need for energy, strength and results.
When you’re crushing your 30-minute workouts at 9Round, your body is working hard to burn calories and fat. All those punches and kicks require a ton of energy—and our primary source of that energy comes from the food we eat.
Exercising without proper workout fuel can leave you running on empty. Without the right pre-workout nutrition, your body struggles to deliver the energy you need—leading to low stamina, reduced performance, and even dizziness or lightheadedness.
You might find it harder to power through your workout, especially when lifting heavy or pushing through high-intensity rounds. On top of that, your body may revert to breaking down muscle protein for fuel, which stalls your strength gains.
Before your next sweat sesh, here’s what to know about fueling up—like when to eat and what to eat before a workout for maximum energy and performance.
WHEN TO EAT BEFORE A WORKOUT
The timing of your pre-workout meal or snack is key to unlocking the energy you need. There are two ideal windows of time for when to eat before exercise, and what you eat during those times is also just as important.
The ideal time to eat is 1-2 hours before your workout. Aim for a balanced pre-workout meal that includes complex carbs, lean protein, and a small amount of healthy fats. A meal like grilled chicken with brown rice and veggies is the perfect example of workout fuel that provides energy for performance and recovery.
Another good pre-workout timing is 30-60 minutes before. With this option, it’s better to have a lighter pre-workout snack instead of a larger meal. Choose food that’s easy to digest and heavy on the complex carbs to give you a boost of pre-workout energy without weighing you down. A few examples of healthy pre-workout snacks are a banana with nut butter and Greek yogurt topped with berries.
Keep in mind that eating too close to your workout can lead to discomfort, like stomach cramping or sluggishness—especially if the food you ate is harder to digest.
WHAT TO EAT BEFORE A WORKOUT
We know you’re searching for the best pre-workout foods to boost your exercise performance—but the truth is, there’s no one-size-fits-all answer. Everyone’s body is different! There are plenty of great options for what to eat before your workout, so let’s break it down by workout type, so you can find what fuels you best.
For strength workouts, your muscles need the right fuel to perform and recover. A solid strength training nutrition plan should include healthy, lean protein sources to support muscle repair, plus a moderate amount of carbs to keep your energy steady and strong. Some great examples of what to eat are:
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Greek yogurt with berries and a sprinkle of granola
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Scrambled eggs with whole-grain toast
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Cottage cheese with a banana
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Protein smoothie with oats and almond butter
Cardio workouts, on the other hand, require a different type of pre-workout nutrition. You’ll want to increase the amount of carbs you consume and look for lighter protein options. This gives your body quick cardio fuel to keep you going through longer, sustained activity without feeling bogged down.
Look for complex carbs like oats, whole grains, or sweet potatoes—they break down more slowly, providing steady energy throughout your workout instead of a quick spike and crash. Some examples of energizing snacks for cardio are:
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Oatmeal with sliced fruit
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Banana and a small spoon of peanut butter
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Rice cake with honey and a few almonds
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Whole-grain toast with jam
For a 9Round high-intensity workout—which blends cardio and strength training—you’ll want a snack that strikes a healthy balance between complex carbs for sustained energy and lean protein to support muscle work and recovery. A few examples of what to eat before a 9Round workout are:
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Banana and nut butter on whole wheat toast
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Protein smoothie with fruit and oats
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Rice cake with peanut butter and a few strawberries
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Roasted or mashed sweet potato with a hard boiled egg
FOODS TO AVOID BEFORE A WORKOU
Just as there are foods you should prioritize before a workout, there are also foods you’ll want to avoid for optimal pre-workout nutrition.
High-fat or greasy foods might seem tempting, but they can slow you down. These heavy, sluggish foods take much longer to digest, leaving you feeling bloated and uncomfortable—which is the last thing you want to feel before a workout.
Sugary snacks might give you a quick burst of energy, but that spike is short-lived. You’ll find yourself drained and struggling to maintain your momentum when the inevitable energy crash hits. To truly dominate your workout, choose foods that offer balanced, sustained energy—like complex carbs or lean protein.
HOW HYDRATION POWERS YOUR PERFORMANCE
Hydration also plays a crucial role in your pre-workout nutrition. Dehydration leads to fatigue, cramping, and decreased performance, so it’s essential to stay hydrated before and after your workout. If you often feel dizzy or lightheaded during a workout, dehydration could be to blame, as your body needs adequate fluids to maintain energy and prevent fatigue.Staying hydrated throughout the day is key, but to maximize your performance, start sipping water about 30 minutes before your workout to ensure your body is properly fueled and ready to go. If you're engaging in higher intensity exercise like 9Round, consider adding a post-workout electrolyte drink to help replenish what you lose through sweat.
At 9Round, we know that proper nutrition is the secret to unlocking your full potential. Whether you’re crushing it on the bag or pushing through the CHOW, the right pre-workout nutrition ensures you’re prepared to give it your all. So, fuel your body right, stay hydrated, and get ready to bring your best to every 9Round session!
