What Should I Eat Before Working Out to Lose Belly Fat?

• Factors
  • Is eating before a workout necessary?
• Fasting
  • Can you fast before a workout?
• Benefits
  • What are the benefits of a pre-workout snack?
• Foods to Avoid
  • What foods should you avoid before a workout?

An ideal pre-workout snack should contain carbohydrates and protein but not be too high in fiber or fat. Not only can high-fiber or high-fat foods make you feel bloated during your workout, but they may contain too many calories for effective weight loss. 

Foods that may help you fuel up before a workout include:

• Banana
• Cereal
• Whole grain toast with unsweetened peanut or almond butter
• Oatmeal with nuts
• Orange juice (unsweetened, 200 mL)
• Applesauce
• Berry smoothie
• Low-fat yogurt with diced fruits or granola
• Trail mix
• Hard boiled egg
• Apple
• Granola bar
• Whey protein shake or bar
• Boiled quinoa

Losing belly fat comes down to making sure that the total amount of calories you consume in a day (whether pre- or post workout) are fewer than the calories you burn.

Whether you need to eat (and what you should eat) before a workout depends on your individual preferences and other factors such as:

• Type of workout (weight training or cardio)
• Intensity of workout
• Time of workout (morning, afternoon, or evening)
• Existing health conditions (such as diabetes)
• Your fitness goals

For high-intensity workouts, doctors always advise eating something before you sweat it out.

If your workout isn’t intense or long (i.e., a 30-minute walk or moderate-intensity exercise), experts suggest that it is okay to work out on an empty stomach early in the morning. Doing cardio in the fasting state can help you reach a fat-burning zone faster and aid in weight loss. 

However, whether you want to exercise in a fasting state or not depends on you—if you feel too hungry when you wake up in the mornings or you have blood sugar issues, it may be better to have a light snack before your workout.

While eating before a workout is optional, eating the right type of pre-workout snack may have benefits such as:

• Improved stamina and performance
• Lower risk of muscle breakdown
• Lower risk of hypoglycemia (low blood sugar), especially in people who are on anti-diabetes medications
• Possibly reduced likelihood of binge-eating after a workout

Eating certain foods before a workout can cause side effects such as feeling bloated, heavy, sleepy, or gassy. Here’s what to avoid:

• Alcohol
• Fatty or greasy foods
• High-fiber foods such as broccoli or raw vegetables
• Milk and other dairy products (if you are lactose intolerant)
• Too much caffeine 
• Carbonated drinks including sodas
• Artificial sweeteners such as sugar alcohols (sorbitol and xylitol)

If you are planning to exercise after a larger meal like lunch, make sure you wait at least 3-4 hours. If you had a smaller meal, wait at least 1-3 hours. This is because if you exercise too soon after eating, you may have problems with digestion that may hinder your fitness performance.