What to Eat Before a Workout: A Guide to Pre-Workout Nutrition That Fuels Results

One of the most common questions we hear at The Summit is: “What should I eat before a workout?” It’s a simple question—but getting it right can have a big impact on your performance, recovery, and long-term fitness results.

Whether you’re lifting heavy at our Rittenhouse Square location or pushing through a high-intensity session at our Washington Square studio, your body needs the right fuel to perform its best. That starts with smart pre-workout nutrition.

Why Pre-Workout Nutrition Matters

Think of your body like a car. You wouldn’t set out on a road trip with an empty gas tank—and the same principle applies before you train. Without proper nutrition, your energy dips, your focus fades, and your muscles can’t perform at their peak.

Eating before your workout helps:

• Boost energy levels
• Improve performance and stamina
• Support muscle growth and repair
• Prevent dizziness or fatigue during training

When to Eat Before a Workout

As a general rule, you’ll want to eat 2–3 hours before your workout if you’re planning a full meal. This gives your body time to digest and convert food into usable energy.

If you’re short on time, a small, nutrient-dense snack 30–60 minutes beforehand can still provide the energy you need—without weighing you down.

What to Eat: The Key Nutrients

Protein

Pre-workout protein supports muscle protein synthesis, helping your body repair and build lean muscle tissue. It also keeps you feeling full and focused throughout your session.

• Scrambled or poached eggs
• Grilled chicken breast
• Greek yogurt
• Protein shakes

Carbohydrates

Carbs are your body’s main source of fuel, especially for high-intensity workouts. Simple carbs digest quickly and are ideal for shorter timeframes, while complex carbs work best when eaten further in advance.

• Whole grain toast
• Oatmeal
• Brown rice or quinoa
• Whole wheat pasta
• Bananas or berries

Fats (Optional, if eaten early)

Healthy fats are great for sustained energy but take longer to digest, so they’re best included if you’re eating well in advance.

• Avocado
• Nuts or nut butter
• Chia seeds

Pre-Workout Meal Ideas Based on Timing

If You Have 2–3 Hours

A balanced meal with protein, carbs, and healthy fats is ideal.

• Grilled chicken with quinoa and roasted vegetables
• Whole grain toast with eggs and avocado
• Brown rice bowl with tofu, veggies, and olive oil

If You Have 30–60 Minutes

Choose something lighter and faster to digest.

• Greek yogurt with granola or berries
• A banana with almond butter
• Protein smoothie with fruit and oats
• A small energy bar with clean ingredients

Small, nutrient-dense snacks are ideal for morning workouts because they provide quick energy without overloading your digestive system.

Pre-Workout Nutrition Tips From The Summit

Here at The Summit, we work with clients across all fitness levels at our Washington Square and Rittenhouse Square locations to help them understand not just how to train—but how to fuel for it.

Here’s what we tell our personal training clients:

• Don’t train on an empty stomach (especially if lifting heavy or going hard)
• Listen to your body—some people need a meal, others feel best with a small snack
• Stay hydrated—water is a key part of pre-workout performance
• Experiment to see what works best for your energy levels and digestion

Fuel Your Fitness With Smarter Nutrition

Getting your pre-workout nutrition right doesn’t have to be complicated. With a little planning and attention to timing, you can power your workouts with proper nutrition, avoid energy crashes, and see better results in less time.

Whether you’re training early at our Rittenhouse studio or squeezing in a lunchtime session at Washington Square, the right fuel makes all the difference.

Need help with your fitness and nutrition plan?

At The Summit, our expert private trainers don’t just guide your workouts—we help you build smart habits that support your goals inside and outside the gym. If you need even more nutrition help, we offer nutrition programs led by our certified nutritionists to educate our personal training clients even further. 

Ready to take the next step toward peak performance?

Call us at 267-455-0100 or book a free consultation. Let’s unlock your next level—with training and nutrition tailored to you.