Sport, sleep & everyday lifeOne of 11 articles on the topic

What to eat before training? Snacks, timing and amounts

Banana or porridge, one hour before or three? Before a workout, timing and amount matter more than the perfect food. Find out what suits when, how many carbs you need and what's gentle on your stomach.

Gregor AßlaberJoerg Hauke
Gregor Aßlaber, Editor, Saturo · ✓Fachlich geprüft von Joerg Hauke, Nutrition expert
Aktualisiert 14 October 2026 · 15 Min. Lesezeit · 32 Quellen
In 30 seconds
Frau in Sportkleidung schneidet in der Küche eine Banane über Porridge, Laufschuhe im Hintergrund
Porridge with banana three hours before, just the banana half an hour before: the gap decides what goes on your plate.

The most important points in 30 seconds

Carbohydrates per kg of body weight
1 to 4g

That's what the position paper from the ACSM and nutrition societies recommends 1 to 4 hours before efforts lasting over 60 minutes. At 70 kg, that's 70 to 280 g of carbohydrates.

Last big meal before the start
2 to 3h

That's the gap the DGE sports nutrition working group recommends. After that, keep it small: a small portion 1 to 2 hours before, fast carbohydrates 30 to 60 minutes before.

More fat burned on an empty stomach
3g

That's how much more fat a fasted session burns, on average across 27 studies. After a few weeks, it makes no measurable difference to weight or body fat.

What works before training
Light & familiar

Little fat, little fibre, nothing new on competition day: for your last meal, the position paper recommends something your stomach knows and clears quickly.

01 Basics

What to eat before training? The short answer

Before training, what counts is carbohydrates, a little protein, little fat and little fibre. The closer the start, the smaller and lighter the portion: 2 to 3 hours before, a meal like rice with chicken or porridge with banana; 1 to 2 hours before, a small portion like yoghurt with oats; 30 to 60 minutes before, just fast carbohydrates like a banana or rice cakes with honey. Easy sessions under an hour work fine without.

What is a pre-workout meal?

A pre-workout meal is the last meal before training, usually 1 to 4 hours beforehand, that tops up your glycogen stores and blood sugar for the effort. The position paper from the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine recommends 1 to 4 g of carbohydrates per kilogram of body weight for efforts over 60 minutes, plus little fat, little fibre and moderate protein. The pre-workout snack is the small version for the last hour. Both are fitness-slang terms, not a food in their own right.

Do I need to eat before training at all?

No, not always. For shorter sessions, a meta-analysis of 46 studies found no difference in performance between fasted and fed; for long endurance efforts, a meal beforehand clearly improves performance. In strength training with up to ten sets per muscle group, extra carbohydrates beforehand made no difference in 13 of 19 studies, as long as stores were full. So eating beforehand is mainly worth it for long, hard sessions, and for anything you struggle to get through when you're hungry.
Rice with chicken and vegetables: a typical meal three hours before training
Rice, chicken, vegetables, little fat: with a gap of two to three hours, this is the classic meal before training.
02 Timing

How long before a workout should you eat?

There's no experimentally proven waiting time after eating. But the expert recommendations are close together: the DGE sports nutrition working group gives 2 to 3 hours for the last meal, the position paper 1 to 4 hours, and the consumer advice centres' coach handout 3 to 4 hours. The workout clock converts these windows to your training time.
Interactive

What do you eat when before your workout?

Pick your workout time. The clock shows the latest time for the big meal, the small portion, the snack and when to start drinking.

When does your workout start?
  1. –
    1Start drinking

    Slowly drink 5 to 7 ml per kilogram, about 350 to 500 ml for 70 kg. If your urine is still dark two hours before, drink another 3 to 5 ml per kilogram (ACSM 2007).

  2. –
    2Last big meal

    Carb-focused, little fat, little fibre: rice with chicken, pasta with tomato sauce, porridge. DGE: 2 to 3 hours, position paper: 1 to 4 hours before.

  3. –
    3Small portion, if the gap is shorter

    Yoghurt with banana and oats, a bread roll with jam, rice pudding: 1 to 2 hours before. The consumer advice centres suggest an hour and a half.

  4. –
    4Just fast carbohydrates

    Banana, dates, rice cakes with honey, toast with jam: 30 to 60 minutes before, small amount, no fat.

Pick your workout time above.

Guide values from guidelines and position papers, not a fixed rule: how quickly your stomach empties is individual. Try it out with familiar foods, never on competition day.

3 to 4 hours before: the right meal

With a gap of three to four hours, a full meal is fine: a carbohydrate source like rice, pasta, potatoes or bread, plus a portion of protein and vegetables, but not much fat. Gastric emptying shows why the gap matters: even a small, low-fat test meal of 255 kilocalories is still 30 to 60 per cent in the stomach after two hours, and has almost fully moved on after four. Fat, protein and fibre slow things down even more. If you don't get round to cooking during the day, you can drink your meal instead; just add a carbohydrate source.
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1 to 2 hours before: a small portion

If you only have one to two hours, the meal shrinks to a small, carb-focused portion with little fat: yoghurt with banana and oats, a bread roll with jam and a bit of turkey breast, rice pudding with strawberries, a pretzel with milk. In their guidance for coaches, the German consumer advice centres name an hour and a half before the start as the time for the last small portion. Protein is fine in moderation: skyr or low-fat quark is light on fat and leaves the stomach quickly, a cheese omelette doesn't.

30 to 60 minutes before: just something small

In the last hour, all that fits is a handful of fast carbs without fat: a banana, four dates, three rice cakes with honey, a slice of toast with jam. The old advice not to eat sugar in the last hour because your blood sugar will crash during exercise is considered disproven: in almost all studies, performance stayed the same or improved. Some people still feel a dip, though. If you're sensitive, eat 2 to 3 hours before or take your carbs during your warm-up.

How long after eating should you exercise?

After a big meal, 2 to 3 hours is a good guide, after a snack 30 to 60 minutes, and a walk is fine straight away. Only the mechanism is proven here, not the exact minute: a full stomach and drinks with lots of sugar or fizz make a stitch more likely, and how quickly your stomach empties depends on the calories, fat and protein in the meal. Swimming is no different from any other sport: the American Red Cross considers the warning about drowning after eating a myth; swimming within an hour of eating doesn't raise the risk.
03 Understand

What happens in your body when you eat beforehand

Three stops decide whether a meal carries you or slows you down: your energy stores, your stomach and your blood sugar. Once you know them, the timing windows make sense.

1

Stores: glycogen

Your muscles and liver store carbohydrates as glycogen. For efforts over 60 minutes, how full they are makes a difference, which is why the advice is 1 to 4 g per kilogram in the hours before. Your liver has the least after the night, so breakfast tops it up first.

2

Stomach: emptying under load

After 2 hours, 30 to 60 per cent of a low-fat 255 kcal test meal is still in the stomach; after 4 hours it's almost gone. Fat, protein and fibre slow this down. After about 2 hours of exercise at 60 per cent of maximum effort, gut function also starts to suffer.

3

Blood: sugar and insulin

After eating, insulin is high and your muscles burn more carbohydrates; for short, intense sessions, the DGE even considers this desirable. Genuine low blood sugar during training is rare, and symptoms vary from person to person.

04 Look it up

Pre-workout snacks and meals: what works?

Banana, rice cake, toast with honey: these classics come from consumer recommendations, and no study tests individual foods. But what they have in common can be measured: lots of carbohydrates, little fat, little fibre per portion. The table is sorted by that measure, with values from the German Federal Food Code (Bundeslebensmittelschlüssel).
Interactive

Does it work before a workout?

Type in a food or filter by traffic light. Green: fine shortly before, even under an hour. Yellow: with a 1 to 2 hour gap. Red: better 3 hours before or after your workout. Values per example portion.

  • Banana 19.1 g carbs1 banana (120 g): 19.1 g carbohydrates, 0.5 g fat, 2.4 g fibre. The classic, works even 30 minutes before.
  • Apple 17.5 g carbs1 apple (150 g): 17.5 g carbohydrates, 0.8 g fat, 3.4 g fibre. Slightly more fibre than the banana, otherwise similar.
  • Pear 19.7 g carbs1 pear (150 g): 19.7 g carbohydrates, 0.4 g fat, 4.2 g fibre. Fibre and fructose, so leave a gap before running.
  • Orange 13.3 g carbs1 orange (150 g): 13.3 g carbohydrates, 0.3 g fat, 3.3 g fibre. Light, juicy, low in fat.
  • Kiwi 10.1 g carbs2 kiwis (100 g): 10.1 g carbohydrates, 0.5 g fat, 3.9 g fibre. Lots of fibre per piece, so leave a gap if you have a sensitive stomach.
  • Dates dried 31.7 g carbs4 dates (40 g): 31.7 g carbohydrates, 0.1 g fat, 4.5 g fibre. Concentrated carbs; when running, just 2.
  • Raisins sultanas 18.5 g carbs1 small handful (30 g): 18.5 g carbohydrates, 0.3 g fat, 1.6 g fibre. Dried fruit is quick sugar, so keep the portion small.
  • Apricots dried 17.6 g carbs5 halves (40 g): 17.6 g carbohydrates, 0.1 g fat, 2.4 g fibre. Like dates: small portions, fat-free.
  • Blueberries 7.8 g carbs1 handful (80 g): 7.8 g carbohydrates, 0.5 g fat, 3.9 g fibre. Few carbs, some fibre: more of a topping for yoghurt.
  • Strawberries 8.9 g carbs1 bowl (150 g): 8.9 g carbohydrates, 0.6 g fat, 3 g fibre. Hardly any carbs, so they give you little energy.
  • Apple sauce 18.8 g carbs1 small bowl (150 g): 18.8 g carbohydrates, 0.6 g fat, 2.7 g fibre. Soft, fat-free, digested quickly.
  • Avocado 1 g carbs1/2 avocado (70 g): 1 g carbohydrates, 8.8 g fat, 2.9 g fibre. Almost all fat, which slows down stomach emptying.
  • White bread wheat bread 25.3 g carbs1 slice (50 g): 25.3 g carbohydrates, 1.5 g fat, 2 g fibre. The standard snack with honey or jam.
  • Sliced white bread toast 23.4 g carbs2 slices (50 g): 23.4 g carbohydrates, 1.8 g fat, 2 g fibre. Like white bread: quick carbs, hardly any fibre.
  • Wheat bread roll Semmel 29.7 g carbs1 roll (55 g): 29.7 g carbohydrates, 1 g fat, 2 g fibre. Fine with jam shortly before; with cheese, more like 2 hours.
  • Wholegrain rye bread 16.2 g carbs1 slice (50 g): 16.2 g carbohydrates, 0.9 g fat, 4.8 g fibre. Fibre keeps you full for a long time, so leave a gap before a run.
  • Wholegrain wheat bread 15.9 g carbs1 slice (50 g): 15.9 g carbohydrates, 0.4 g fat, 3.4 g fibre. More fibre than white bread, so leave 1 to 2 hours.
  • Crispbread wholegrain rye 17.8 g carbs3 slices (30 g): 17.8 g carbohydrates, 0.4 g fat, 6 g fibre. Dry and high in fibre, so drink plenty with it.
  • Rice cakes 18.6 g carbs3 pieces (24 g): 18.6 g carbohydrates, 0.6 g fat, 0.9 g fibre. Hardly any fat or fibre; a classic with honey.
  • Rusks Zwieback 16.3 g carbs3 pieces (24 g): 16.3 g carbohydrates, 2.3 g fat, 1.3 g fibre. Light and dry, easy on the stomach.
  • Rolled oats 32 g carbs6 tbsp (60 g): 32 g carbohydrates, 4 g fat, 6.6 g fibre. A small amount in yoghurt 1 to 2 hours before; as porridge, more like 2 to 3.
  • Porridge with water 27 g carbs1 bowl (250 g): 27 g carbohydrates, 3.4 g fat, 5.6 g fibre. Soft, but high in fibre: leave 1 to 2 hours.
  • Porridge with milk 37.5 g carbs1 bowl (250 g): 37.5 g carbohydrates, 12.2 g fat, 5.6 g fibre. Made with full-fat milk, it's a proper meal: 2 to 3 hours before.
  • Crunchy muesli 28.2 g carbs1 bowl (50 g): 28.2 g carbohydrates, 8 g fat, 3.9 g fibre. Fat from oil and nuts, plus fibre.
  • Bircher muesli with nuts and dried fruit 24.7 g carbs1 bowl (50 g): 24.7 g carbohydrates, 5.5 g fat, 5.2 g fibre. Nuts and fibre, so more of a meal 3 hours before.
  • Cornflakes unsweetened 33.2 g carbs1 bowl (40 g): 33.2 g carbohydrates, 0.3 g fat, 1.7 g fibre. Fat-free and quick; with low-fat milk 1 hour before.
  • Rice white, cooked 37.2 g carbs1 portion (150 g): 37.2 g carbohydrates, 0.5 g fat, 0.9 g fibre. Fat-free, but it's a full portion: part of the meal 2 to 3 hours before.
  • Pasta cooked 57.4 g carbs1 portion (200 g): 57.4 g carbohydrates, 1.4 g fat, 3 g fibre. Little fat, lots of carbs; as a meal 2 to 3 hours before.
  • Potatoes boiled 31.7 g carbs3 medium (200 g): 31.7 g carbohydrates, 0.2 g fat, 4.1 g fibre. Fat-free; with quark, a good meal 2 to 3 hours before.
  • Sweet potato boiled 25.6 g carbs1 medium (200 g): 25.6 g carbohydrates, 0.4 g fat, 5.4 g fibre. A bit more fibre than regular potato.
  • Couscous cooked 46.6 g carbs1 portion (150 g): 46.6 g carbohydrates, 1 g fat, 4.2 g fibre. Quick carbs; as a bowl 2 to 3 hours before.
  • Rice pudding sweetened 44.8 g carbs1 portion (200 ml): 44.8 g carbohydrates, 6.4 g fat, 1.2 g fibre. Race-day breakfast for many endurance athletes, 2 hours before.
  • Pretzel 40 g carbs1 pretzel (80 g): 40 g carbohydrates, 3.3 g fat, 3 g fibre. Lots of carbs, a bit of fat: 1 to 2 hours before.
  • Salty pretzel sticks 22.1 g carbs1 handful (30 g): 22.1 g carbohydrates, 1.3 g fat, 1.3 g fibre. Quick carbs plus salt, which helps you hold on to fluid.
  • Croissant 26.4 g carbs1 croissant (60 g): 26.4 g carbohydrates, 14.1 g fat, 1.6 g fibre. Butter fat slows down your stomach, so leave 3 hours.
  • Sushi with salmon 32.8 g carbs8 pieces (200 g): 32.8 g carbohydrates, 6.4 g fat, 1.6 g fibre. Rice plus a little fat and protein: 1 to 2 hours before.
  • Wrap with chicken and salad 31.8 g carbs1 wrap (200 g): 31.8 g carbohydrates, 8.4 g fat, 2.6 g fibre. Protein, fat and raw veg: a full meal, 3 hours before.
  • Natural yoghurt 1.5% 9.1 g carbs1 pot (150 g): 9.1 g carbohydrates, 2.4 g fat, 0 g fibre. Few carbs; with banana and porridge oats 1 to 2 hours before.
  • Fruit yoghurt low-fat, sweetened 19.9 g carbs1 pot (150 g): 19.9 g carbohydrates, 0.6 g fat, 0.5 g fibre. Low in fat and sugary, fine 45 to 60 minutes before.
  • Greek yoghurt 10% fat 6.8 g carbs1 pot (150 g): 6.8 g carbohydrates, 15 g fat, 0 g fibre. High in fat, stays in your stomach for a long time.
  • Skyr 4.8 g carbs1 pot (150 g): 4.8 g carbohydrates, 1.3 g fat, 0.3 g fibre. Lots of protein, hardly any fat; with banana 1 to 2 hours before.
  • Low-fat quark 4.6 g carbs1/2 pot (125 g): 4.6 g carbohydrates, 0.2 g fat, 0 g fibre. Low in fat, high in protein; with banana and honey 1 to 2 hours before.
  • Quark 20% 3.8 g carbs1/2 pot (125 g): 3.8 g carbohydrates, 6.4 g fat, 0 g fibre. A bit more fat than low-fat quark, otherwise the same.
  • Cottage cheese granular fresh cheese 3 g carbs4 tbsp (100 g): 3 g carbohydrates, 1.2 g fat, 0 g fibre. Low-fat protein, hardly any carbs: a topping for your meal.
  • Cream cheese double cream 0.8 g carbs1 tbsp (30 g): 0.8 g carbohydrates, 5 g fat, 0 g fibre. Fine as a thin spread, greasy if you pile it on.
  • Milk 1.5% 9.7 g carbs1 glass (250 ml): 9.7 g carbohydrates, 3.9 g fat, 0 g fibre. Protein and lactose; many people tolerate one glass, but not large amounts.
  • Kefir low-fat 10.5 g carbs1 glass (250 ml): 10.5 g carbohydrates, 3.8 g fat, 0 g fibre. Like milk: a small amount is fine, few carbs.
  • Buttermilk 11.8 g carbs1 glass (250 ml): 11.8 g carbohydrates, 1.4 g fat, 0 g fibre. Low in fat, sour, and how well you tolerate it is individual.
  • Cocoa chocolate milk, 3.5% 19 g carbs1 glass (250 ml): 19 g carbohydrates, 8.8 g fat, 1 g fibre. Sugar plus milk fat: 1 to 2 hours before.
  • Soy drink unsweetened 1 g carbs1 glass (250 ml): 1 g carbohydrates, 3.2 g fat, 4.4 g fibre. Hardly any carbs, so it gives you no energy.
  • Oat drink unsweetened 10 g carbs1 glass (250 ml): 10 g carbohydrates, 2.5 g fat, 1.1 g fibre. Few carbs, easy to digest.
  • Egg boiled 0.2 g carbs1 egg (55 g): 0.2 g carbohydrates, 5.3 g fat, 0 g fibre. Protein and fat, no carbs: with bread 2 to 3 hours before.
  • Chicken breast pan-fried 0 g carbs1 fillet (120 g): 0 g carbohydrates, 2.9 g fat, 0 g fibre. Meal protein; with rice 2 to 3 hours before, not as a snack.
  • Turkey breast sliced 0 g carbs2 slices (30 g): 0 g carbohydrates, 0.5 g fat, 0 g fibre. Low-fat topping, brings no carbs.
  • Smoked salmon 0.1 g carbs2 slices (50 g): 0.1 g carbohydrates, 4.6 g fat, 0 g fibre. A little fat, fine as a topping if you leave some time.
  • Tuna in its own juice 0 g carbs1 small tin (100 g): 0 g carbohydrates, 0.4 g fat, 0 g fibre. Low-fat protein for a meal 2 to 3 hours before.
  • Tofu 0 g carbs1 portion (100 g): 0 g carbohydrates, 5.6 g fat, 1.3 g fibre. Protein with a little fat, part of a meal, not a snack.
  • Lentils cooked 23.2 g carbs1 portion (150 g): 23.2 g carbohydrates, 1 g fat, 10.8 g fibre. High in fibre and causes bloating: 3 hours before, or have them afterwards.
  • White beans cooked 25.9 g carbs1 portion (150 g): 25.9 g carbohydrates, 4.1 g fat, 13.1 g fibre. Like lentils: pulses need time.
  • Hummus 4 g carbs3 tbsp (50 g): 4 g carbohydrates, 14.2 g fat, 3 g fibre. Oil and sesame: high in fat, so leave 3 hours.
  • Honey 7.4 g carbs1 tsp (10 g): 7.4 g carbohydrates, 0 g fat, 0 g fibre. Pure sugar, good on toast or a rice cake.
  • Jam preserve 11.3 g carbs1 tbsp (20 g): 11.3 g carbohydrates, 0 g fat, 0.2 g fibre. Like honey: fast sugar without fat.
  • Muesli bar 14.6 g carbs1 bar (25 g): 14.6 g carbohydrates, 3.9 g fat, 1.5 g fibre. Depending on the type, 3 to 5 g fat: low-fat types also work shortly before.
  • Energy bar with nuts 18.8 g carbs1 bar (40 g): 18.8 g carbohydrates, 8.7 g fat, 3 g fibre. Nut fat slows things down; better 1 to 2 hours before.
  • Fruit gums gummy bears 21.2 g carbs1 handful (30 g): 21.2 g carbohydrates, 0.1 g fat, 0.3 g fibre. Almost pure sugar, works like a gel before long sessions.
  • Glucose tablets dextrose 10 g carbs2 tablets (10 g): 10 g carbohydrates, 0 g fat, 0 g fibre. The fastest carb source, for the last few minutes.
  • Milk chocolate 13 g carbs5 pieces (25 g): 13 g carbohydrates, 8.8 g fat, 0.6 g fibre. A third of it is fat, so not shortly before.
  • Butter biscuits 17.2 g carbs3 biscuits (25 g): 17.2 g carbohydrates, 4 g fat, 0.6 g fibre. A bit of butter fat, a small amount 1 hour before is fine.
  • Vanilla ice cream 17 g carbs1 scoop (75 g): 17 g carbohydrates, 7.6 g fat, 0.3 g fibre. Fat and cold: better after your workout.
  • Popcorn salted 16.4 g carbs1 handful (30 g): 16.4 g carbohydrates, 4.4 g fat, 2 g fibre. Cinema popcorn comes with extra fat; air-popped would be green.
  • Crisps potato crisps 13.8 g carbs1 handful (30 g): 13.8 g carbohydrates, 10.3 g fat, 1.4 g fibre. A third fat, so they sit in your stomach for a long time.
  • Almonds 1 g carbs1 small handful (25 g): 1 g carbohydrates, 11.7 g fat, 2.5 g fibre. Almost all fat, hardly any carbs: not in the last hour before training.
  • Walnuts 0.8 g carbs1 small handful (25 g): 0.8 g carbohydrates, 17.6 g fat, 1.1 g fibre. Like almonds: fat instead of energy for training.
  • Peanut butter peanut paste 2.4 g carbs1 tbsp (15 g): 2.4 g carbohydrates, 7.2 g fat, 1.1 g fibre. A spoonful on toast 1 to 2 hours before is fine, a thick layer isn't.
  • Water still 0 g carbs1 glass (250 ml): 0 g carbohydrates, 0 g fat, 0 g fibre. Any time, but plan ahead: 5 to 7 ml per kilogram from 4 hours before.
  • Sparkling mineral water fizzy 0 g carbs1 glass (250 ml): 0 g carbohydrates, 0 g fat, 0 g fibre. The bubbles bloat some people; if you tolerate it, go for it.
  • Orange juice 17 g carbs1 glass (200 ml): 17 g carbohydrates, 0 g fat, 0.6 g fibre. Fast carbs; dilute with water when you're running.
  • Apple spritzer 15.9 g carbs1 glass (300 ml): 15.9 g carbohydrates, 0 g fat, 0.5 g fibre. Diluted juice: carbs plus fluid, easy on the stomach.
  • Orange spritzer diluted fruit juice 14.8 g carbs1 glass (300 ml): 14.8 g carbohydrates, 0 g fat, 0.5 g fibre. Same as apple spritzer.
  • Grape juice 32.7 g carbs1 glass (200 ml): 32.7 g carbohydrates, 0 g fat, 0.6 g fibre. Very high in sugar; neat only in small amounts, otherwise dilute it.
  • Smoothie fruit 27.5 g carbs1 glass (250 ml): 27.5 g carbohydrates, 0.8 g fat, 4.8 g fibre. Blended fruit brings fibre and fructose with it.
  • Coffee black 0 g carbs1 cup (150 ml): 0 g carbohydrates, 0 g fat, 0.5 g fibre. 30 to 60 minutes before; EFSA: up to 200 mg caffeine per single dose is considered safe.
  • Black tea 0 g carbs1 cup (250 ml): 0 g carbohydrates, 0 g fat, 0 g fibre. Like coffee, but with less caffeine.
  • Cola 34 g carbs1 can (330 ml): 34 g carbohydrates, 0 g fat, 0 g fibre. Sugar and caffeine, yes, but the fizz can bloat you: endurance athletes drink it flat.
  • Beer pilsner 7.3 g carbs1 bottle (330 ml): 7.3 g carbohydrates, 0 g fat, 0 g fibre. Alcohol has no place before training.
  • Margherita pizza 60 g carbs1 pizza (300 g): 60 g carbohydrates, 40.7 g fat, 5.7 g fibre. Cheese fat and a big portion: 3 hours before or afterwards.
  • Cheeseburger 21.7 g carbs1 burger (120 g): 21.7 g carbohydrates, 10.9 g fat, 1.8 g fibre. Fat and protein slow down your stomach.
  • Chips fries 38.9 g carbs1 portion (150 g): 38.9 g carbohydrates, 13.6 g fat, 4.9 g fibre. Deep-fried fat sits in your stomach for a long time.
  • Döner kebab 63 g carbs1 kebab (350 g): 63 g carbohydrates, 27.7 g fat, 5.6 g fibre. Meat, sauce and raw veg: one big meal.
  • Bratwurst 0.1 g carbs1 sausage (100 g): 0.1 g carbohydrates, 12.7 g fat, 0 g fibre. Fat without carbs.
  • Mixed salad without dressing 3.6 g carbs1 bowl (150 g): 3.6 g carbohydrates, 0.3 g fat, 2.5 g fibre. Fills your stomach, but gives you hardly any energy.
Our own classification based on fat, fibre and portion size; no study rates individual foods. Nutritional values: German Nutrient Database (Bundeslebensmittelschlüssel, BLS 4.0, 2025), carbohydrates excluding fibre, portions estimated. Tolerance is individual.

Fast carbohydrates: what counts and what doesn't

Fast carbohydrates are the ones that come without much fat and fibre: white bread, rice cakes, honey, jam, dried fruit, juice, fruit gums. The glycaemic index matters less before training than many blogs claim: a meta-analysis of 19 studies found no clear performance benefit from low-GI meals, and the DGE (German Nutrition Society) calls the evidence contradictory. That's why the table shows fat and fibre per portion instead of GI. And yes: before a long run, a handful of gummy bears is simply a portion of sugar, much like a gel.

Banana, rice cakes, oats: the classics checked

Banana: 19 g carbohydrates, 0.5 g fat, 2.4 g fibre, works at any time, even 30 minutes before. Rice cakes: three with honey give you 26 g carbohydrates and 0.6 g fat, the classic for the last hour. Oats: 60 g bring 32 g carbohydrates, but also 6.6 g fibre and 4 g fat; as porridge with milk it's more of a meal for 2 to 3 hours before, or in a small amount stirred into yoghurt 1 to 2 hours before. Apple or banana? Both work; the banana has slightly more carbohydrates per piece and less fibre.
Rice cakes with honey, banana and dates: fast carbohydrates for the last hour before training
The last hour belongs to fast carbohydrates: rice cakes with honey, banana, dates. Fat-free, small, familiar.
Here's what that looks like in real portions: three worked examples, one for each time window. The values come from the German Nutrient Database (BLS), ingredient by ingredient.

Three worked examples for each time window

1
Pasta with tomato and chicken3 to 4 hours before · 20 minutes
  • 75 g carbs
  • 577 kcal
  • 9 g fat
Zutaten
  • 250 g cooked pasta (about 100 g raw)
  • 100 g chicken breast
  • 100 g tomato or passata
  • 1 tsp olive oil
  • Salt, basil
Zubereitung

Fry the chicken in thin strips in the oil, add the tomato, simmer briefly and mix with the pasta. At 70 kg, that's around 1.1 g carbs per kilogram, 45 g protein and only 5 g fibre.

2
Yoghurt bowl with banana and oats1 to 2 hours before · 5 minutes
  • 44 g carbs
  • 292 kcal
  • 5 g fat
Zutaten
  • 150 g plain yoghurt 1.5%
  • 1 banana (120 g)
  • 30 g fine rolled oats
  • optional 1 tsp honey
Zubereitung

Slice the banana, mix with the yoghurt and oats, and leave to soak for five minutes. 13 g protein and 5.7 g fibre: small enough to eat an hour and a half before. With honey, it's 51 g carbs.

3
Banana and two rice cakes30 to 60 minutes before · 1 minute
  • 32 g carbs
  • 154 kcal
  • 1 g fat
Zutaten
  • 1 banana (120 g)
  • 2 rice cakes (16 g)
  • optional 1 tsp honey on the rice cakes
Zubereitung

That's all the prep it needs. 0.9 g fat and 3 g fibre leave the stomach quickly and give you enough energy for an hour of training. With honey, it's 39 g carbs.

Nutritional values per portion from the German Nutrient Database (BLS 4.0, 2025), ingredients calculated individually, carbohydrates excluding fibre. Portions are examples, not amount recommendations; the amount depends on chapter 5.

What you shouldn't eat before training

According to the review by de Oliveira and Jeukendrup, fat, fibre, lots of protein and lots of fructose are the four nutrient risks for gut problems in sport, along with highly concentrated drinks and too little fluid. In practice: pizza, burgers, chips, croissants, nut mixes and avocado toast belong three hours before the start or after it; pulses, wholemeal bread and muesli with lots of fibre too. Many people don't tolerate large amounts of milk, spicy food and fizzy drinks well, though studies on this are lacking; if you're sensitive, leave them out. And alcohol has no place before training.
05 Amounts

How many carbs before training?

The only evidence-based figure is 1 to 4 g carbohydrates per kilogram of body weight, 1 to 4 hours before efforts lasting over 60 minutes. The “1 g per hour of gap” rule from many blogs appears in no position paper. For shorter sessions and strength training, there's no minimum value. The calculator shows the lower limit for your weight.
Interactive

How many carbohydrates do you need before training?

Choose your weight and type of session. The figure is the evidence-based lower limit of 1 g per kilogram; depending on duration and intensity, the range goes up to 4 g.

Weight
Session
50g carbohydrates

50 kg, Strength training or a run up to 60 minutes: A guide, not a must. Roughly one portion of pasta (200 g cooked) or two slices of white bread with honey.

ACSM/AND/DC 2016 position paper (1 to 4 g per kg, 1 to 4 hours before efforts over 60 minutes) and DGE sports nutrition working group 2019 (carb-loading of 10 to 12 g per kg per day over 36 to 48 hours for competitions over 90 minutes). Food examples based on BLS 4.0, carbohydrates excluding fibre. For sessions under 60 minutes, no position paper gives a value.

Protein before training: how much?

A normal portion is enough: 20 to 30 g in the meal before training, for example 100 g chicken breast, 200 g low-fat quark or 250 g skyr. More doesn't help, and timing is secondary: one study with 25 g protein either right before or right after strength training found no difference after ten weeks, and a meta-analysis of 23 studies sees the total amount over the day as the deciding factor. Aragon and Schoenfeld only advise leaving no more than 3 to 4 hours between the meal before and the meal after training. Eat before or after exercise? Both, with different jobs; what belongs on your plate afterwards is covered in the article Eating after exercise.

What should you drink before training?

Water, calmly and with a head start. The ACSM recommendation is 5 to 7 ml per kilogram at least four hours beforehand, so that any excess water has been passed by the time you start. The position statement gives 5 to 10 ml per kilogram in the 2 to 4 hours beforehand, and the aim is pale yellow urine. A little salt in your meal or a salty snack helps you hold on to the fluid; if you sweat a lot, you lose sodium along with the water. Juice or a sports drink in the last half hour is a source of carbohydrates, not a thirst quencher. For sessions under 45 minutes, the position statement says you don't need any carbohydrates during exercise at all.

Coffee before training

For most people, a coffee 30 to 60 minutes beforehand is a sensible choice, especially for endurance. In studies, 3 to 6 mg caffeine per kilogram about 60 minutes before exertion improved performance. At 70 kg, that would be 210 to 420 mg; these are study doses, not a recommendation. The EFSA considers single doses of up to 200 mg safe even shortly before intense exercise, and likewise 400 mg spread over the day. Go easy with evening training: 100 mg close to bedtime can disturb your sleep, and the half-life is around four hours. More on this in the article on the effects of caffeine.
Diabetes and insulin

If you take insulin or blood-sugar-lowering tablets, plan your training and the meal before it with your care team. The American Diabetes Association recommends adjusting your insulin dose and carbohydrates before exercise to avoid low blood sugar. The time windows in this article don't replace that conversation.

06 Depends on your training

Eating before strength training, running and more

What sport do you do, and for how long? The answer shifts timing and amount more than any food list. Strength training needs no carbohydrate target, long endurance sport does, and running puts your stomach to the biggest test. The table shows the windows for each type of session.
At a glance

Before training, by type of session

When to eat, how many carbs, how much protein, and an example. Values from position statements and meta-analyses; details in the sources.

When to eatCarbohydratesProteinExample
Strength training, 45 to 90 minutesMeal 2 to 3 h beforehand, snack optionalNo minimum amount documented20 to 30 g, before or afterRice with chicken; skyr with banana
Easy run under 60 minutesSnack 30 to 60 min beforehand, or fastedNo targetMinor issueBanana or nothing
Intervals, HIITMeal 2 to 3 h, snack up to 60 min beforehandSnack is fine, no risk of low blood sugarModerateToast with honey 45 min beforehand
Endurance over 60 minutesMeal 1 to 4 h beforehand1 to 4 g per kgLow to moderatePorridge with banana; pasta
Competition over 90 minutes36 to 48 h carb loading, breakfast 1 to 4 h beforehand10 to 12 g per kg per day, on race day 1 to 4 g per kgLow, nothing newWhite bread with honey; rice pudding
Fasted in the morningEasy session without food, otherwise a snackNo targetMinor issueBanana if needed, breakfast afterwards

Sources: ACSM/AND/DC position statement 2016, DGE sports nutrition working group 2019, Henselmans 2022, Aird 2018, Schoenfeld 2017, Jeukendrup and Killer 2010. Time windows are guides, not rules.

Eating before strength training

For a normal strength session, the meal 2 to 3 hours beforehand matters more than the snack right before. Henselmans' review of 49 studies shows that with up to ten sets per muscle group and full glycogen stores, extra carbohydrates don't improve performance; benefits only appeared with very high volume or compared with training fasted. Protein belongs in the meal before or after, 20 to 30 g, and the timing is secondary. Typical choices: rice or potatoes with chicken or quark 2 to 3 hours beforehand, or with a shorter gap, skyr with banana or a bread roll with turkey breast.

Eating before running and jogging

When you run, every step shakes your stomach about, which is why runners complain of stomach and gut problems more often than cyclists. The rules get stricter: last big meal 3 hours beforehand, and in the last hour only something small without fat, fibre or lots of fructose, so a banana, toast with jam or rice cakes rather than muesli, nuts or pure fruit juice. Before long runs over 60 minutes, the range is 1 to 4 g carbohydrates per kilogram. And you can train your stomach. If you practise eating and drinking shortly before and during your sessions, you'll tolerate it better in competition.

The best meal before training is the one you've already eaten a hundred times. Try new things on days when nothing depends on it.

Joerg Hauke, Nutrition expert, expert review of this article

Training in the morning: breakfast or fasted?

Both work, depending on the session. For an easy run or 45 minutes of strength training in the morning, a glass of water is enough, maybe half a banana; skipping breakfast doesn't hurt performance in short sessions. Before longer or harder training, a small breakfast 1 to 2 hours beforehand is worth it: toast with honey, yoghurt with banana, porridge made with water. Eggs are fine if you have 2 to 3 hours, scrambled eggs with bacon rather not. Clayton and James's review notes that a skipped breakfast can reduce endurance performance later in the day; there's no evidence for short sessions.

Training on an empty stomach: does it burn more fat?

During the session, yes. For weight loss, no. On an empty stomach your body burns a few extra grams of fat per hour of training, but it evens that out over the rest of the day, so what counts is still your calorie balance. For easy endurance sessions under an hour, training fasted is a matter of taste. For long or intense sessions it's a worse choice, because your performance drops. If you inject insulin or are prone to low blood sugar, don't train on an empty stomach. “Train low” as a deliberate training stimulus is a concept for competitive endurance sport, not an everyday tip.
Runner tying her shoes in the morning, with a banana and water beside her: fasted or with a small breakfast
Before your morning run: a glass of water and half a banana are enough for an easy lap. For long or hard sessions, go for a small breakfast instead.
07 Special cases

Losing weight, evening training, competition

Three situations where the standard answer isn't enough: if you want to lose weight, you don't need a compulsory snack. If you train in the evening, you have to fit in both food and sleep. If you've got a competition of over 90 minutes ahead, you plan days in advance.

Eating before exercise when you want to lose weight

The pre-workout snack isn't a must. For under an hour of easy exercise, you can start without one, and the calories in the snack count towards your daily total. Still, going into a workout hungry isn't a strategy: if you cut a strength or interval session short because you're starving, or overeat afterwards, you lose more than the snack costs. The practical option: a banana or two rice cakes 30 to 60 minutes beforehand, then your main meal after training.
Woman with a gym bag in the kitchen holding a drinkable meal, three hours before her evening workout
Training at 6 pm, lunch break with no kitchen: your meal can be a drink too. Have it three hours before you start, with a banana or bread as your carb source.

Training in the evening: The pattern stays the same, only the day gets tighter: lunch as your last big meal, a small snack around 5 pm, training at 6 or 7 pm, then dinner. According to a meta-analysis of 23 studies, evening exercise on average doesn't harm sleep; only intense training that ends less than an hour before bed can delay falling asleep. Go easy on caffeine in the afternoon.

Before a competition: carb loading and breakfast on race day

Carb loading is a competition strategy, not a training ritual. The German Nutrition Society (DGE) only recommends it for competitions over 90 minutes: 10 to 12 g of carbohydrates per kilogram per day over 36 to 48 hours, so for 70 kg that's 700 to 840 g a day. This raises muscle glycogen by around 10 to 15 per cent. Under 90 minutes, nothing changes in your normal eating. On race day, have breakfast 1 to 4 hours beforehand with 1 to 4 g per kilogram, low in fat and familiar: white bread with honey, rice pudding, porridge made with water. Nothing new, nothing high in fibre, nothing you haven't tested in training.
08 Problems

When your stomach rebels during exercise

Nausea, stitches, diarrhoea: in endurance sport, gut problems are more the rule than the exception, and what you eat beforehand is one of the few levers you control yourself. Here's what's behind it and when it needs to be checked by a doctor.

Nausea during exercise: what's behind it

The most common dietary causes are a too-full stomach, fat and fibre shortly beforehand, highly concentrated drinks and too little fluid. After about two hours of effort at 60 per cent of maximum output, blood flow to the gut and transport through it measurably reach their limits, and heat and running make it worse. What helps in the moment: ease off the pace, take small sips of water, and if you feel shaky and weak, have a little sugar. To prevent it, leave a gap before exercise, eat low-fat, drink well in advance and never test new foods on competition day. Heartburn during exercise often has the same cause: too much, too late, too fatty. More in the article Help for heartburn.
When to see a doctor

Nausea with chest pain, shortness of breath, dizziness or feeling faint, persistent vomiting or blood in your stool after exercise needs medical attention straight away. These are no longer questions of nutrition.

Stitches: does it have to do with food?

Partly. Around 70 per cent of runners had a stitch in the past year, and on any single run it hits about one in five people. It's established that stitches happen more often after eating and that sugary, hypertonic drinks make them worse; the most likely cause is irritation of the peritoneum. The usual tips are not to eat or drink anything large in the two hours beforehand, and to improve your posture and core strength. The review itself calls these “largely anecdotal”. They cost nothing, but there's no guarantee.
09 Look up

Common questions about eating before training

Are nuts a good idea before training?

Not in the last hour. A small handful of almonds (25 g) provides 12 g of fat and only 1 g of carbohydrates, and fat slows down stomach emptying. With a gap of 2 to 3 hours, a few nuts in your muesli are fine, but they're no good as a quick source of energy.

Is it okay to eat eggs before a workout?

Yes, with a gap. A boiled egg has 8 g of protein and 5 g of fat, but no carbohydrates. Two eggs with bread 2 to 3 hours beforehand work well. Shortly before training they don't provide quick energy and sit in your stomach for longer.

What gives you quick energy for sport?

Fast carbs without fat: a banana, dates, rice cakes with honey, toast with jam, a glass of juice or fruit gums, 30 to 60 minutes beforehand. For sessions under 45 minutes, the position paper says you don't need anything at all, as your stores are enough.

Is it better to eat apples or bananas before exercise?

Both work, the banana slightly better: 19 g of carbohydrates and 2.4 g of fibre per piece, compared with 17.5 g and 3.4 g for the apple. If you tolerate apples well, go for the apple; if you're prone to stitches when running, choose the ripe banana.

Should you do strength training before or after breakfast?

Both work. In Henselmans' review, carbs beforehand mainly made a difference compared with fasted training, and none when your stores were full. In practice: a short session fasted or with half a banana, hard training with a small breakfast 1 to 2 hours beforehand. Protein can also come afterwards.

What happens if you don't eat anything before strength training?

Usually less than you think. After normal meals the day before, your stores are full; with up to ten sets per muscle group, studies found hardly any drop in performance. High volume, long sessions and feeling hungry all point to having a snack. You build muscle with your total protein over the day, not with the timing.

Is it a good idea to eat dates before a run?

Yes, in small amounts. Four dried dates provide 32 g of carbohydrates with 0.1 g of fat, but also 4.5 g of fibre and a lot of fructose, which can irritate your gut when running. Two dates 30 minutes beforehand are well tolerated by most people; for more, have them two hours beforehand.

When does fat burning start during exercise?

Straight away. Your body always burns fat and carbohydrates at the same time, only the ratio changes: more fat at an easy pace, more carbohydrates at high intensity, and slightly more fat when fasted. For body fat, what counts is your calorie balance over weeks, not the minute at which it “starts”.

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Gregor Aßlaber
Gregor AßlaberAuthor · Editor, Saturo

Has been writing for Saturo since 2019 about nutrition, nutrients and how to get properly nourished in everyday life.

Joerg Hauke
Joerg HaukeFachliche Prüfung · Nutrition expert

Hat diesen Artikel am 14. Oktober 2026 auf fachliche Richtigkeit geprüft. This content is not a substitute for medical advice.

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