What Is Natural Pre-Workout? 5 Options To Try Before You Exercise

When you think of your body as a car, it's easy to see how crucial fuel is to get you running at peak performance. It also shows that you either want to refuel after emptying your tank or add a little more gas before you go so you don't run out on the road. At least, that's how Nancy Clark, R.D., sports dietitian and author of Nancy Clark's Sports Nutrition Guidebook sees it. "When you put food in your body, it just goes better," she says.

That's certainly one reason many athletes and everyday exercisers have turned to pre-workout supplements and beverages ahead of a tough exercise session. However, the research is still a bit inconclusive when it comes to the potential benefits of these fitness aids. One study, for example, found pre-workout supplements1 didn't have any impact on sprint, verticals jump, or bench press performance for female athletes—and another study didn't see performance benefits2 for cycling. Other research suggests multi-ingredient pre-workout supplements may have some positive effects on building lean muscle mass, but they need more research to be conclusive.

While there is still some debate regarding pre-workout supplements, experts explain there is value to fueling up properly before you work out. What you choose comes down to a few nutrients, how hungry you are, and how long or intense your workout is going to be, says Julie Stefanski, RDN, a sports dietitian and spokesperson for the Academy of Nutrition and Dietetics.  

When determining what exactly to eat before you jump into exercise, consider going for carbs first. Glucose is the preferred source of fuel for your brain and body, explains Nora Minno, R.D., a dietitian and trainer with Daily Burn. "Glucose is a simple sugar, known as a monosaccharide, which can be obtained by consuming a more complex carbohydrate that gets broken down over time into glucose," she says. Those complex carbs could be anything from whole grain bread to fruit.  

Also, while protein doesn't necessarily give you the energy you need to move efficiently, eating it before a workout will help to make sure you have enough amino acids to repair the muscle you break down during your workout, Minno says. That's why it's smart to have some protein mixed in with your pre-workout snack or meal, along with those carbs. 

Minno also notes that micronutrients like vitamin B12 can help with energy production and muscle and nerve health, while magnesium can help with muscle function, as well. So, consider adding these to your list of must-have nutrients. 

While pre-workout nutrition really depends on the individual—it's a good idea to test out a few foods to see what works best—you might want to avoid a few items. Minno suggests skipping foods that are super rich in fiber. "Don't get me wrong, fiber is so important; however, it can take a while to digest and can leave you feeling full or sometimes bloated," she says. "Save your fiber-rich foods like broccoli, beans, and lentils for after your workout!" 

Also, while fat will keep you full through your workout, it's difficult to digest. "During exercise, our bodies redirect blood away from digestion to actively working muscles. Foods that stay in the stomach longer, such as those high in fat, may cause digestive upset," Stefanski explains. "The purpose of fueling beforehand is to have a good energy level. If food is still digesting in the stomach, it's not giving you the fuel you need for a strong workout." On that note, Minno also recommends avoiding fried foods and things like creamy dressings or red meat. (FYI, something like a tablespoon of nut butter is fine for most people.) 

If you're looking for a quick, portable way to pack in carbs and some protein before your workout, most of the experts recommend smoothies. Try these 10 healthy smoothie recipes to get a mix of carbs and protein.

Finding foods that keep you full and comfortable through your workouts can take some trial and error. Also, determining the right time to eat, whether you're having a meal a few hours before your sweat or a snack 30 minutes before you start, might also take a few tries (learn more about that here).