6 Best Pre-Workout Foods

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if you're about to jump into 30 to 45 minutes of high-intensity cardio—think an indoor cycling class or streaming a Tabata class—a snack

For a short session of high-intensity cardio…

with 15 to 75 grams of carbohydrates about 30 to 60 minutes before your morning workout might be ideal. Examples might include a piece of toast with nut butter, a banana, or a plant-based milk drink

If you're heading out for a sixty-minute run or longer, Davidson recommends that same amount of carbs as the shorter cardio workout, but with some protein added in.

For a longer cardio session…

She suggests scrambled eggs and toast or something like a small bagel with cheese or peanut butter. A fruit smoothie with some protein powder could also be a smart option.

If your morning wellness goal includes something along the lines of an hour-long walk or yoga, Davidson says a small, high-protein option

For a long workout with moderate intensity

could be a solid bet. Two eggs, a cup of cottage cheese, or half a protein bar will hold hunger off without making you feel too full.

Davidson says a strength training workout "requires greater bursts of power but actually requires less 'fuel in the tank' than the activities described above." Still, she says,

For weight lifting

a balanced carb-and-protein combo an hour or more before your workout could deliver the energy you need. This could include Greek yogurt & a handful of fruit, an egg sandwich on English muffin,oatmeal

Davidson says if you're looking to lose weight, you could forgo eating before your workout if doing so doesn't bother you. Otherwise, she suggests you

For weight loss

"fuel your body with whole, minimally processed carbohydrate and protein foods." Examples she lists are beef jerky, eggs, milk, oatmeal, or toast.

If you're working to bulk up a bit, Davidson explains that it's still not necessary to eat pre-workout, although you can.

To build muscle

For this, she suggests eating foods that pack both carbs and protein about one to three hours before you hit the weights


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