Pre-Workout Nutrition: What Should Student Athletes Should Eat Before a Workout

One of the most common questions I get as a performance dietitian is: “What should I eat before a workout?” Whether you’re heading to the weight room, field, or track, the right pre-training fuel can make or break your performance.

If you’re working out on an empty stomach or relying solely on caffeine or a quick bar you’re leaving energy and results on the table. 

Physical activity requires fuel, especially carbohydrates and protein, to support muscle contraction, brain function, and endurance. Eating too close to training or choosing the wrong foods can lead to GI discomfort, poor focus, and even injury. 

The goal? Eat a small, balanced meal 1–2 hours before training, or a quick snack 30–60 minutes prior that contains easy-to-digest carbs + some protein. Avoid high-fat and high-fiber foods right before training since they slow digestion.

Use my 4-2-1 “chew-nibble-sip” fueling strategy!

Here are seven simple, effective pre-workout meals to help you train stronger and feel better!

Whole-Grain Bagel + Powdered Peanut Butter + Honey

High-carb, lower-fat fuel that’s great before heavier training or long endurance. Powdered PB has less fat, making digestion easier, while honey provides fast-acting glucose for energy

Apple Slices + Greek Yogurt + Dried Cranberries

Quick sugar from apples + protein from yogurt = a muscle-friendly combo. Dried cranberries add fast carbs without fiber overload. Great on-the-go snack.

Protein Oats (with Greek Yogurt + Blueberries + Whey)

Complex carbs for long-lasting energy. Add whey, almond butter, or chia for protein and healthy fats (if eaten more than an hour before training).

Fruit  Protein Smoothie

Blend berries, oats, Greek yogurt, and milk for an easy-to-digest option packed with carbs and protein. Add whey for extra muscle support.
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Greek Yogurt Parfait with Berries + Oats

Antioxidants, fast fuel, and recovery-supporting protein. Great for morning or afternoon training.

Hard-Boiled Eggs + Banana + Kiwi

Eggs = high-quality protein + choline for brain function. Pair with fruit for digestible carbs and a quick boost.

Grapes + String Cheese

Easy-to-digest, hydrating, and great for those with pre-competition nerves. Fast sugar + light protein to carry you through a moderate session.

Final Tips from NWW

Your pre-workout meal doesn’t need to be complicated—just intentional. Stick to carbs + protein, keep it simple, and test what works for your body during practice, not on game day. Everyone digests differently, so use training sessions to figure out what fuels you best. No new foods on a tough training or practice day let alone game day! Fuel up to avoid stalling out!