What to Eat Before Exercise: How to Fuel Your Body Before Class
Walking into your True40® class feeling energized and ready to crush your workout starts way before you head to the studio. The fuel you put in your body plays a huge role in how you’ll feel during those high-intensity intervals.
Should I Eat Before Working Out?
The short answer? Yes, you should eat before your True40® class. Think of your body like a car. You wouldn’t drive cross-country on an empty tank, right? Your muscles need energy to perform at their best, especially during our challenging but rewarding sessions. The key is finding what meal or snack works for your body and schedule.
What to Eat Before Exercise
The best pre-workout foods combine carbs for quick energy and a small amount of protein for staying power. You want something that digests easily and won’t leave you feeling heavy or sluggish. Here are some winning combinations:
Perfect Pre-Workout Options:
- A banana with a tablespoon of peanut butter
- Greek yogurt with berries
- A small protein bar
- Whole grain toast with a thin layer of almond butter
- A handful of dates with a few almonds
The magic is in keeping it simple and nutrient dense. These foods provide steady energy without weighing you down.
How Long Before My/A Workout Should I Eat?
Timing is everything when it comes to pre workout nutrition. Generally, you want to eat 30 minutes to 2 hours before exercising. If you’re eating a full meal, give yourself 2-3 hours before class. For a light snack, 30-60 minutes works perfectly.
Here’s a simple breakdown:
- 2-3 hours before: Full meal with protein, carbs, and healthy fats
- 1-2 hours before: Light meal or substantial snack
- 30-60 minutes before: Small snack like fruit or a protein bar
Listen to your body. Some people can eat closer to workout time, while others need more space. Experiment to find what works best for you and your body.
What Not to Eat Before Exercise
Just as important as what to eat is knowing what to avoid. These foods can leave you feeling uncomfortable during your workout:
Skip These Before Class:
- High-fat foods (they digest slowly and can cause stomach issues)
- Spicy foods (hello, heartburn!)
- High-fiber foods like beans or cruciferous vegetables
- Large amounts of dairy if you’re sensitive
- Anything you’ve never tried before (save new foods for rest days)
The goal is to feel light and energized, not bloated or uncomfortable. Your future self will thank you for making smart choices.
Good Meals to Eat Before a Workout
If you’re planning to eat a full meal before your True40® class, focus on easily digestible options that combine quality carbs and protein:
Winning Pre-Workout Meals:
- Overnight oats with Greek yogurt and berries
- Brown rice with grilled chicken and steamed vegetables
- Whole grain toast with avocado and a hard-boiled egg
- Smoothie with banana, protein powder, and spinach
- Cottage cheese with fruit and a drizzle of honey
These meals provide sustained energy without the crash. They’re also packed with nutrients your body needs for optimal performance and recovery.
Should You Eat After a Workout?
Absolutely! Post exercise nutrition is crucial for recovery and helping your body adapt to the amazing work you just did. After a True40® class, your muscles are primed to absorb nutrients. This is when you want to focus on protein for muscle recovery and carbs to replenish energy stores.
The post workout window is often called the “golden hour,” though recent research shows you have a bit more flexibility than that. Aim to eat within 2 hours after your workout for optimal recovery.
Great Post Workout Snacks
Post workout recovery doesn’t require complicated meals. These simple options pack the nutrients your body craves:
Recovery Superstar Snacks:
- Chocolate milk (seriously, it’s a perfect recovery drink!)
- Greek yogurt with granola and fruit
- Apple slices with almond or peanut butter
- Protein smoothie with banana and berries
- Cottage cheese with pineapple
- Hard-boiled eggs with whole grain crackers
These snacks provide the protein your muscles need to repair and grow stronger, plus carbs to refuel your energy stores.
Staying Hydrated: The Often Forgotten Hero
Don’t forget about hydration! Water is your best friend before, during, and after your True40® class. Aim to drink water throughout the day, not just during your workout. If you’re taking an early morning class, try to drink a glass of water as soon as you wake up.
Our True40® classes are intense but manageable with good old H2O, and for those who need a little bit more, we sell electrolytes in the studio – some of our favorites include LMNT and Sol-ti! .
Building Your Nutrition Routine
Creating a sustainable nutrition routine around your True40® classes doesn’t have to be complicated. Start with these simple guidelines:
- Experiment with timing – Find what works for your schedule and digestion
- Keep it simple – Focus on whole foods and familiar favorites
- Plan ahead – Prep snacks so you’re never caught unprepared
- Listen to your body – What works for your workout buddy might not work for you
- Stay consistent – Regular eating patterns help your body perform predictably
Remember, good nutrition is about progress, not perfection. Every small choice adds up to big results over time.
Your True40® Community Has Your Back
One of the best parts about being part of the True40® family is learning from each other. Don’t be afraid to ask your classmates what works for them, or chat with your instructor about nutrition strategies. We’re all in this together, supporting each other toward our strongest, healthiest selves.
The bottom line? Fueling your body properly before and after your True40® class will help you feel stronger, recover faster, and enjoy every sweat session even more. Start with these basics, listen to your body, and adjust as needed. You’ve got this!
