The Best Carbs to Eat Before a Workout (And How to Time Them Right)
When it comes to fueling your workouts, carbs are the MVP. Whether you're lifting heavy, chasing PRs, or grinding through high-intensity intervals, your body runs on glycogen—and carbs are how you replenish it. But not all carbs are created equal, and when and how much you eat can make or break your performance.
Let’s break down exactly what you need to know about good carbs pre-workout, how to time them, and what types of carbs work best based on your schedule and training style.
How Many Carbs to Eat Before a Workout?
Before we get into the "what," let’s talk about the "how much."
If you're heading into a traditional weight training session that lasts around an hour, a good ballpark is 30-50 grams of carbs. This gives your body enough fuel to power through lifts without leaving you sluggish or overly full.
That said, there’s no one-size-fits-all number. Your carb needs depend on:
Your body size
Workout intensity
Time of day
What you last ate
How your body digests certain foods
The key is finding the sweet spot where you feel energized but not stuffed. That often takes a little trial and error.
Timing Matters: When to Eat Pre-Workout Carbs
Ideally, you want to finish eating 90 to 120 minutes before your workout. This gives your body time to digest, stabilize blood sugar levels, and get those nutrients into your system.
If you have that kind of lead time, go with a balanced pre-workout meal that includes:
A quality carb (like rice, potatoes, quinoa, etc.)
A lean protein source (like chicken, beef, etc.)
A little healthy fat (optional, but go easy here if not doing longer, steady-state cardio)
This combo gives you sustained energy without the crash.
But let’s be honest—not everyone has two hours to plan their nutrition. If you’re coming straight from work or squeezing in a workout on a tight schedule, keep reading.
Short on Time? Fast Carbs to the Rescue
If you're eating 30-60 minutes before your workout, the focus shifts to easily digestible carbs and a little protein. Skip the heavy stuff and go for something that won’t sit in your stomach like a brick.
Some fast-digesting, good carbs pre-workout include:
A banana
An apple
A small handful of dried fruit
A granola or protein bar
Rice cakes with honey or nut butter
Pair these with something light in protein, like a protein shake or Greek yogurt, and you’re good to go.
What Are the Best Carbs to Eat Before a Workout?
Here’s a solid list of pre-workout carbs that work well for most people. Remember, the best option is the one that sits well with you.
For Meals (90-120 Minutes Pre-Workout):
White rice: Fast-digesting and easy on the stomach
Sweet potatoes or regular potatoes: Great complex carbs that fuel endurance
Quinoa: Bonus points for its protein content and slower release
Oats: Especially good if you're training in the morning
Whole grain bread or pasta: A solid, balanced choice if you tolerate wheat well
For Snacks (30-60 Minutes Pre-Workout):
Banana or apple: Natural sugars + fiber = a quick energy boost
Rice cakes with nut butter: A little fat slows the crash, just don’t go overboard
Protein bar: Choose one with moderate carbs and minimal fat
Low-fat Greek yogurt with berries: Easy on the stomach and gives a carb-protein combo
Finding What Works for You
This isn’t about copying what someone on Instagram eats before a workout. You have to test and adjust. Some people feel great lifting after a bowl of oats. Others feel like they need a nap.
Pay attention to:
How your stomach feels
Your energy levels during the workout
Your performance and recovery
If something doesn’t sit well, tweak the timing or the carb source. And remember—you don’t want to feel "full." You want to feel fueled.
Should You Eat Carbs Before Cardio?
Quick note: if you’re doing light or moderate cardio (like walking or low-intensity cycling), you probably don’t need to stress about carbs too much. But if you’re doing high-intensity intervals or a long run, carbs matter.
Use the same rules: 90-120 minutes for full meals, 30-60 minutes for quicker snacks. And keep hydration in mind, too.
Final Thoughts: Your Pre-Workout Carb Strategy
To recap:
Aim for 30-50g of carbs before a workout, depending on your body and goals.
Eat 90-120 minutes before for a full meal, or 30-60 minutes before for a quick snack.
Choose good carbs pre-workout like rice, potatoes, quinoa, or fruit.
Avoid high-fat, greasy foods that sit heavy and slow digestion.
The right pre-workout carbs can be the difference between dragging through your lifts and dominating them.
And if you need help dialing in your nutrition around training, recovery, and results? That’s what we do.
Want a personalized strategy for performance nutrition that actually works for your life and training?
Let’s talk. At Optimal Fitness Rx, we help real people fuel their fitness with smart, sustainable strategies.