“Should I eat before working out?” is one of the most common questions I’m asked as a student dietitian. If you’ve ever wondered the same, you’re not alone. The way you fuel your body before a workout can make a huge difference in how you feel and perform. I’ll break down why pre-fuelling matters, debunk some common myths, and help you choose the best snacks to fuel your next workout class.

I like to think of your body as a car and your nutrition as its fuel. Imagine that you’ve woken up early for your workout class, put on your favourite activewear, but when you hop into your car, the engine won’t start. No fuel. That’s exactly how it feels to train without proper fuelling. It’s like you’re running on empty.

Understanding when pre-training nutrition matters can transform your workouts. While it’s not a must for every session, knowing how to fuel your body properly ensures you’ll be ready to perform at your best. For shorter, low-intensity sessions, you might not need a snack beforehand. However, for workouts that are longer and/or more intense, proper fuelling becomes essential. If you’ve ever struggled to keep up during a workout or felt like you’ve “hit a wall”, it could be your body’s way of saying it needed more fuel. 

Myth: Fasted Training = Greater Fat Loss?

A common misconception is that working out on an empty stomach helps you burn more body fat. The idea is that without food, your body turns to stored fat for energy. While this might sound appealing, it is not how fat loss actually works.

Fat loss is not about what your body burns during a single workout. Instead, it is about being in a calorie deficit over a period of time, which means consuming less energy than your body uses.  Throughout the day, your body relies on multiple energy systems, burning a mix of fat, amino acids, and carbohydrates depending on its needs. Using fat for energy during one workout does not directly result in fat loss because your body will likely later replenish those fat stores. 

It’s also important to note that the energy burned during a workout class makes up only a small portion of your body’s total energy expenditure. Most of the energy your body uses goes toward maintaining vital functions, like breathing and digestion, as well as daily activities. Exercise contributes a relatively small amount, highlighting the importance of overall energy balance rather than focusing solely on what happens during a single session.

Your body naturally switches between burning fat, amino acids, and carbohydrates depending on how you have fuelled. Even if you burn more fat during a fasted workout, your body will likely rely more on carbohydrates later, balancing things out. Additionally, when carbohydrate stores are low, your body may start using amino acids for energy, which can interfere with muscle building and recovery. This is why eating enough carbohydrates is so important, especially if muscle growth or maintenance is one of your goals.

So, if you have ever skipped eating before a workout because you were worried it might interfere with fat loss, this myth is officially busted!

What to Eat Before Your Workout

Pre-training nutrition is unique because exercise affects how your body digests food. When you work out, blood flow is directed to your muscles and skin to support movement and cooling, which means less blood is available for your gut for digestion, resulting in slowed digestion and decreased gut motility.

If you eat a large meal, a high-fibre snack, or something heavy before training, your body may struggle to process it, increasing the likelihood of gut discomfort. To avoid this and ensure your body has quick access to energy, focus on foods that are easy to digest. Choose options that are low in fibre, fat, and low-medium in protein, but high in simple carbohydrates. These foods provide fast energy and minimise the risk of stomach upset, helping you train comfortably and effectively.

The general recommendation is to eat 15 to 60 minutes before training, depending on what works best for you and your workout intensity.

Here are some pre-training snack ideas:

• A banana
• A slice of white toast with jam
• A small handful of pretzels
• A rice cake topped with a layer of peanut butter and honey
• A serving of dried fruit, like dates or apricots
• A sports drink, small fruit smoothie or juice

Everyone is different, and finding what works best for your body and training routine often involves a bit of trial and error. These are general guidelines that work for many, but individual needs can vary. If you have specific dietary concerns or unique health conditions, it’s always a good idea to consult your GP or a qualified dietitian for personalised recommendations.

Happy fuelling!

-      Faith 🌸 from @faithdietitian & @premiumpilatesandfitness

Looking for some fun pre-pilates snacks to have on hand? Check out these Chewy Protein Granola Bars!