What to eat before a workout

what to eat before a workout

Ready to run? These pre workout snacks will fuel you to new levels

Gym bag packed, water bottle ready, both trainers found … but are you forgetting something? When it comes to working out, eating before you go can keep your blood sugar steady. Meaning plenty of energy for cardio and strength training, especially for those big sessions. We all want to run faster, train harder, right?

When to Fuel up

Your body needs time to digest and absorb nutrients, some take longer than others which is why it’s important to prepare the right snack or meal to maximise the boost. If you plan on having a large meal, you should eat two to four hours before your workout.

Short for time or workout early in the morning?

Try a lighter meal or snack 30mins to two hours before your workout. 

Everybody has different nutritional requirements but a mix protein, healthy fats and a bit of good carbs will put you on track for a win. Don’t forget to add a couple of Lyvit Energiser capsules to give your body the extra vitamins and minerals it needs to keep your energy levels in top gear 💪

Our Top 5 pre workout meals


1. Whole grain toast, peanut or almond butter & banana slices
There’s a reason runners love their post-race bananas – they’re packed with simple carbs, natural sugars and, best of all, potassium. This helps prevent muscle cramps and can be lost through sweat. Peanut or almond butter has healthy fat, the toast is all about blood-sugar-steadying complex carbs.



2. Oatmeal & Berries (+protein powder)
Oats, the granddaddy of carbs. The complex carbs in oatmeal break down in your system slowly, meaning more sustained energy. Blueberries, raspberries and cherries all contain antioxidants – super helpful substances that help prevent cell damage. As an optional extra, up the nutrition with a scoop of protein powder if you know you’re in for a tough gym session and are looking to build or retain muscle. It’s a classic pre-workout morning meal.

3. Grilled Chicken, Sweet Potato & steamed vegetables
An all-time classic, which blends protein and complex carbs. Chicken thighs over breasts is a personal preference, but dark meat has more of the good fat you need to keep you from getting hangry during your workout. Depending on portion size, make sure you give your body enough time to digest.

4. Scrambled eggs, veggies & avocado
Go ahead, use the whole egg. They’re packed with high-quality protein and if you include the yolk, you’ll get all 8 essential amino acids, they boost muscle build and recovery. Avocado brings a healthy fat fix, and the veggies are nutrient-rich powerhouses, no matter which you pick.

5. Protein smoothie
Protein powder is a must – but after that is up to you, milk/almond milk, mixed berries, bananas, peanut butter, avocado, even some leafy greens are all fair game. You’ll get fast-digesting carbs, plus those healthy fats and protein.


Like exercise, there’s no one-size-fits-all when it comes to pre-workout options. Play with food combos and timing, and you’ll be sure to find the best go-to meal that’s right for you.