Eating Before Exercise

Athlete Scenario 
The day of a football game, I often feel nervous and sometimes skip 
lunch, only to feel hungry later. Games are usually in the afternoon so 
I know I need to eat something beforehand. Playing both offense and 
defense, I rarely get a break. What foods can I eat and at what times to 
supply me with enough energy to perform well the entire game? 

Goals of Nutrition Before Exercise 


• Consume a carbohydrate-rich snack or meal before exercise to top off  muscle
 stores. With pre-competition jitters, liquid meal replacements may be a better
 choice than whole foods.
• Include small amounts of protein in your pre-exercise meal(s). Protein helps
 build and repair muscle tissue. Adequate protein before exercise may help
 reduce post-exercise muscle soreness.
• Choose pre-exercise meal(s) that are low in fat and fi ber to ensure
 optimal digestion.

Pre-exercise Foods & Fluids 

3–4 Hours Before Exercise 
• Peanut butter & honey on toast + instant breakfast drink
• Fruit and yogurt smoothie + low-fat granola
• Oatmeal with brown sugar and almonds + skim milk + banana
• Low-fat cottage cheese + apple butter + crackers + fresh grapes
• Lean hamburger on bun with lettuce & tomato + side salad +
 yogurt-fruit parfait
• Turkey and Swiss sandwich + fruit  + sports drink
• Low-fat tuna melt sandwich + fruit cup + fat-free yogurt

30–60 Minutes Before Exercise 
• Sports drink or water
• Sports gel, sport beans or gummies, sports bar
• Piece of fruit or jam sandwich

Tips to Take With You 
1. Experiment with foods and drinks in
 practice and lower level competitions
 to determine the best timing and your
 tolerance for pre-exercise foods.
2. Practice! Figuring out what works best for
 you will boost confi dence in eating
 before exercise.
3. Fuel muscles early with easily digestible
 carbohydrate-rich foods and beverages
 for training or competition later in
 the day.


Nutrition Fact Sheet | Issue 3 | April 2009

Written by SCAN registered dietitians (RDs). The key to optimal meal planning for athletes is individualization. For personalized nutrition plans contact a SCAN sports dietitian or Board Certifi ed Specialist in Sports Dietetics (CSSD) by accessing “Find a SCAN Dietitian” at www.scandpg.org | 800.249.2875.Web site: www.scandpg.org