The Pre-Workout: What to eat to get the most out of your workout.

It is absolutely important to eat before your workout. It's even MORE important to choose the RIGHT foods to eat before a workout to get the most out of it and to perform your best.

Think about it! You ever noticed that your workout feels a lot different depending on what you eat or don’t eat before your workout? Fueling your body with the right foods will improve the flow of your workout, boost your performance and endurance, prevent you from crashing, and help your muscles recover and grow stronger. Eating foods like cereal or too much fat or protein, or not eating could cause dizziness, nausea,  cramping, lack of energy and poor muscle recovery.

It’s recommended that you eat at least 30 minutes to an hour prior to a tough workout. If possible, eat closer to an hour before to give your food time to digest and your body a chance to extract the necessary nutrients to fuel your workout.

So!! WHAT TO EAT!!?? Glad you asked!


Beets are the ultimate pre-workout "supplement". The fiber helps reduce cholesterol and triglycerides by increasing the level of good HDL cholesterol, meaning you’ll have a healthier heart. Beets are great for lowering inflammation, blood pressure and preventing respiratory issues such as asthma symptoms. Packed with vitamin C, A and K, magnesium,potassium and copper, they also increase blood flow to working muscles, which can improve your workout and boost stamina and endurance. Workouts feel much smoother and you don't feel as exhausted. Even better, they’re rich in antioxidants, helping you to fully detox stress and other toxins in the body before or after your workout. Try my Beets Me smoothie or a beets and banana smoothie 30 minutes before a workout.

Sweet potatoes

The body relies on carbs for its energy source. Sweet potatoes provide a nice energy boost for an intense workout and contains loads of potassium, which plays a role in nerve functions, muscle control and electrolyte balance. Be careful with how much you consume before a workout, though. Sweet potatoes are high in fiber, which is great for a healthy gut and controlling your appetite. But too much fiber before a workout may have you running to the restroom mid workout. Try Rosemary Parmesan Roasted Sweet Potatoes or Chicken with Roasted, Sweet Potato Salad an hour before a workout.


Like sweet potatoes, the carbs in oats provide a steady stream of energy for the workout because they are digested at a slow pace and release the energy slowly. Oats supply you with B vitamins which are essential for converting carbs into energy. They’re even great for increasing your protein intake. Try a bowl of rolled oats made with almond milk, sliced bananas and blueberries 45 minutes before your workout.

Now this list is not comprehensive by any means. Other great preworkout foods include bananas, chicken, rice, veggies and some protein bars. It’s crucial to always eat a light meal at least 30 minutes prior to a moderate-high intensity workout.

* Disclaimer: I am not a certified nutritionist and make no claims to the contrary. Each individual’s dietary needs and restrictions are unique to the individual. You are ultimately responsible for all decisions pertaining to your health. Content reflects the writer’s experiences and practices that works best for the writer(s). Gutted Fitness and it’s website occasionally offers nutritional and workout information as experienced by the writer(s) and publisher(s). Content should not be construed as a guarantee and is only produced for informational purposes only. The website is not intended to diagnose, treat, cure or prevent any disease, or fitness or mental health injury. Content should not be considered a substitute for professional medical expertise or treatment.  

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