What you eat before exercise can make a noticeable difference to how a session feels — whether you're powering through comfortably or running on empty by the halfway point. The right approach depends on the type and length of activity, but a few general principles apply to most workouts.
Timing and what to choose
Carbohydrates are generally the body's preferred fuel for moderate-to-hard exercise, since they're broken down quickly into usable energy. A meal containing easily digestible carbohydrates, eaten roughly two to three hours before exercising, gives the body time to digest properly while still topping up energy stores. Options like oats, toast, rice, or a banana with a bit of nut butter are common choices because they sit well and don't cause digestive discomfort during activity.
If you're short on time, a smaller, simpler snack closer to exercise — say 30 to 60 minutes before — can still help, as long as it's low in fat and fibre, both of which slow digestion and can cause a heavy or bloated feeling once you start moving.
What to avoid, and staying hydrated
Large, heavy or very fatty meals right before exercise are best avoided, since digestion diverts blood flow away from working muscles and can leave you feeling sluggish or nauseous. Very high-fibre foods can cause similar issues if eaten too close to a session. Hydration matters just as much as food: drinking water steadily in the hours beforehand, rather than a large amount right before starting, helps avoid that uncomfortable sloshing feeling.
- 2-3 hours before: a balanced meal with carbohydrates, some protein, and modest fat.
- 30-60 minutes before: a small, easily digested snack if needed.
- Avoid: heavy, greasy or very high-fibre foods right before exercising.
- Hydrate steadily throughout the day rather than all at once.
Everyone's digestion responds a little differently, so it's worth experimenting during training rather than trying something new on an important event day. This is general nutritional guidance rather than medical advice — anyone with a specific health condition, or who experiences persistent digestive discomfort during exercise, should speak to a doctor or dietitian for advice tailored to them.
