What to eat before exercise: The complete guide to better performance

Are you new to sports and wondering what to eat before exercising? This question comes up constantly among new athletes, and that's perfectly normal. Nutrition before exercise plays a crucial role in your performance and comfort during training. In this comprehensive guide, we'll explain exactly what to eat before exercising, when to eat it, and how to avoid common mistakes.

Why is eating before exercise important?

Contrary to popular belief, exercising on an empty stomach isn't always the best option, especially for beginners. Eating before a workout helps to:

Avoid hypoglycemia and fatigue during exercise
Maintain your energy level throughout the session
Improve your athletic performance
Preventing digestive problems during exercise
Promoting concentration and mental focus during exertion

Scientific studies are unanimous: performance is better when physical activity is preceded by a suitable meal.

When to eat before exercise: the perfect timing

The timing of your meal before your workout is just as important as what you eat. Here are the golden rules to follow:

For a complete meal: If you plan to eat a full meal before exercise, it is recommended to eat 2 to 3 hours before your workout. This allows your body to digest properly and avoid digestive discomfort during exercise.

For a light snack: If you're short on time or ate several hours ago, opt for a light snack 30 to 60 minutes before your workout. This option is perfect for beginners who train early in the morning or late in the day.

A special case is exercising on an empty stomach: Some athletes exercise on an empty stomach, particularly in the morning. While this may work for light sessions, it is generally not recommended for beginners who risk dizziness, a drop in energy, or poor performance.

What to eat before exercise: the best foods

Now that you know when to eat, let's look at which foods to prioritize before your workout.

Carbohydrates: the essential fuel

Carbohydrates are your best allies before exercise. They are stored as glycogen in your muscles and are the most readily available source of energy during exertion. Opt for carbohydrates with a low or moderate glycemic index for sustained energy, such as oatmeal, whole-wheat or multigrain bread, brown rice , whole- wheat pasta, potatoes, bananas , or fruit compote.

Proteins: in moderate quantities

Add a a small amount of protein in your pre-workout meal to maintain your muscles and stabilize your energy with plain yogurt , cottage cheese, an egg , cooked ham, chicken or tofu .

Lipids: limit them before exercise

Fats take longer to digest. Avoid fatty foods before exercise, as they can cause digestive discomfort and slow down your digestion. Therefore, limit fried foods, dishes with heavy sauces, fatty cheeses, pastries, and fast food!

Examples of meals and snacks before sports

Complete meals (2-3 hours before exercise)

Option 1: Sports breakfast: Oatmeal with milk or plant-based drink, a mashed banana or compote, a handful of almonds and a little honey.
Option 2: Light lunch: Wholemeal pasta or white rice, grilled chicken or tofu, steamed vegetables and compote for dessert.
Option 3: Pre-sport dinner: Steamed potatoes, white fish or eggs, cooked vegetables and wholemeal bread.

Light snacks (30-60 min before exercise)

Option 1: The quick snack: A banana, a handful of nuts and a plain yogurt with dried fruit.
Option 2: The energy toast: Wholemeal bread, almond butter, honey or Cereal bread with cream cheese.
Option 3: The practical solution: A natural energy bar and a fruit compote

Energy bars: the ideal solution

Short on time to prepare a snack? Need a convenient solution to take anywhere? Energy bars are perfect for athletes.

Why choose an energy bar?

Energy bars offer several advantages:

Easy to carry : just slip them into your gym bag
Practical : no preparation required
Balanced : optimal intake of carbohydrates and energy
Easily digestible : formula adapted for exertion
A variety of flavors : so you never get bored

Mulebar energy bars: the natural choice

For athletes mindful of their nutrition, Mulebar energy bars are an ideal option. Made in France with 100% natural ingredients, these bars are specially designed for athletes:

The advantages of Mulebar bars:

100% natural : no preservatives, no chemical colorings, no synthetic fragrance
Vegan and organic : 6 out of 8 bars are certified organic
Soft texture : easy to chew, never breaks even in your bag
Easy to digest : thanks to simple and natural ingredients
Delicious : 8 gourmet recipes for enjoyment during exercise

The most popular Mulebar flavors:

Apricot Pecan: the best-selling, a sure bet
Mango Cashew Nut: exotic and delicious
Lemon Ginger: refreshing, perfect for sporty types
Chocolate Orange: for those with a sweet tooth who don't want to get their fingers dirty
Peanut Raspberry: an original and surprising combination

When should you consume an energy bar?

30 minutes before departure : to prepare your energy reserves
During exercise : one bar every 45 to 60 minutes in several bites (for long sessions)
After sports : to support recovery

Mistakes to avoid before playing sports

Mistake #1: Eating too close to the session

Never eat a full meal right before exercising. Allow 2-3 hours between meals to avoid stomach cramps and nausea.

Mistake #2: Eating too much fat

Avoid fries, hamburgers, and greasy pizzas before exercise. These foods slow down digestion and can cause discomfort during physical activity.

Mistake #3: Eating foods that ferment

Limit legumes (lentils, chickpeas), cruciferous vegetables (cabbage, broccoli) and spicy foods before exercise. They can cause bloating and gas.

Mistake #4: Forgetting to stay hydrated

Hydration is just as important as nutrition! Drink regularly before, during, and after your workout. Start hydrating 2-3 hours before exercising and continue with small sips.

Adjust your diet according to the type of sport

For endurance sports (running, cycling, swimming)

Endurance sports require a A significant amount of carbohydrates. Favor whole grains (pasta, rice, quinoa), fruits (banana, apple, dried fruit), natural energy bars and regular hydration.

For bodybuilding and fitness

For bodybuilding, the carbohydrate-protein balance is important:

Carbohydrates for energy (oats, wholemeal bread)
Proteins for muscles (eggs, chicken, whey)
Snack 1 hour 30 minutes before the session

For yoga and gentle sports

For gentle activities, a light snack is sufficient, such as a piece of fruit, a yogurt and a small energy bar.

Hydration: the often-forgotten key element

Water plays a crucial role in your athletic performance. Even mild dehydration can reduce your physical abilities by 10 to 20%.

How much should I drink before exercising?

2-3 hours before : drink 400-600ml of water
30 minutes before : drink 200-300ml of water
During exercise : drink in small, regular sips (approximately 150-200ml every 15-20 minutes)

Water or energy drink?

For sessions lasting less than 1 to 1.5 hours, water is perfectly sufficient. For longer or more intense efforts, you can opt for an isotonic drink which also provides carbohydrates and minerals.

Conclusion: Start off on the right foot

Now that you know about eating before exercise, you're ready to optimize your performance from your very first sessions. Remember these key principles:

✅ Prioritize carbohydrates for energy
✅ Respect digestion times (2-3 hours for a meal, 30-60 minutes for a snack)
✅ Avoid fatty foods and new foods before exercise
✅ Hydrate regularly before, during and after

Nutrition before exercise is a cornerstone of your performance, but it should remain simple and enjoyable. Listen to your body, try different options during your workout, and find what works best for you.

To discover practical and natural solutions adapted to beginner athletes, visit www.mulebar.com and enjoy 100% natural energy bars, made in France, which combine performance and pleasure.

Enjoy the sport and the food!

FAQ: Your questions about nutrition before exercise

How long before exercise should I eat? For a full meal, 2-3 hours before. For a light snack, 30-60 minutes before.

Can I exercise on an empty stomach? It's not recommended. You risk experiencing energy dips and reduced performance.

What to eat 30 minutes before exercise? A light snack: banana, applesauce, yogurt, or a natural energy bar like Mulebar.

Are energy bars recommended? Absolutely! They're convenient, balanced, and perfect for beginners. Opt for natural bars without preservatives.

Should you eat differently depending on your goal (weight loss, muscle gain)? The basics remain the same. For weight loss, control portion sizes. For muscle mass, slightly increase your protein intake.

What should I do if I have digestive problems during exercise? Space out your meal and your workout more, avoid fatty foods and fibers, and favor easily digestible foods.