You’ve got an hour before your training session and you’re absolutely starving. What do you eat? Most of us know that a fast food cheeseburger and fries isn’t the answer but when it comes to what to eat before a workout, the information out there can be confusing. Should you fast before a workout? What about carbs vs. protein? Does it matter what type of workout you’re doing?
 
“When it comes to exercise, you need to be running like a well-oiled machine in order to see results that will last,” says Nicole Haworth, Celebrity Trainer and Cofounder of The Workout LA. But what makes one person “well-oiled” can be very different from another, especially when you consider how long and how hard you plan to train.
 
From pre-workout snacks to how long before exercise you should eat them, we consulted the experts in a roundtable Q&A. Read on to learn more about the best foods to eat before your next workout.
 
Q: There’s a lot of talk out there about intermittent fasting. Is it ever okay to work out on an empty stomach? 
 
A: “It depends on the type of workout,” says Integrative and Functional Medicine Nutritionist at Starkel Nutrition Amanda Cirie. “Folks who are fasted and heading into a cardio session will burn more fat when exercising on empty, but burning more fat doesn't equate to getting leaner or stronger. With a properly fueled body, you can exercise harder, burn more calories and potentially burn more body fat for overall weight loss. For those about to do weight training or lifting, consuming a combination of protein and carbohydrates together before exercise will provide more energy to meet workout goals, build muscle tissue and help prevent tissue injuries.”
 
“In general, I don't recommend fasted workouts, especially prior to those lasting longer than 60 minutes,” says Registered Dietitian Lauren Leedy. “We know that training in a fasted state is associated with decreased physical performance. To provide adequate fuel and prevent muscle breakdown, our bodies perform best with some sort of carbohydrate-based pre-workout fuel, even if it’s as simple as a banana or piece of toast. With that being said, if you experience gastrointestinal upset or the workout is lower in intensity, a fasted workout might be okay for you.” 
 
“Eating a few calories before a workout depends on how hard you plan to work out,” says trainer Lalo Fuentes. “If it’s light cardio right after waking up, it's okay to do it on an empty stomach. However, if you wake up and wait some time, it’s best to eat something light before your workout. When you’re doing a more challenging workout, you’ll benefit by eating something 45 minutes beforehand. I recommend protein smoothies, yogurt or a low-acidity fruit like peaches.”