How Many Grams Of Carbs Should You Eat Before You Work Out?
Written by Jonathan Fletcher
Since you’re reading this article, I don’t have to convince you that carbs are amazing for performance. You’re keenly aware that having enough carbs to fuel your weight lifting, CrossFit class, Orange Theory class, or whatever it is you do makes each workout way more productive than if you were starving yourself of carbs.
So now you’re probably wondering how many grams of carbohydrates are best to eat before you work out.
The answer depends on several factors. When was the last time that you ate, and what did you have?
Remember, beyond circulating as glucose in your blood, carbs are stored in your muscles and liver as reserve energy called glycogen.
That glycogen is what’s burned in those moments when you’re pushing yourself hard during your workout.
The goal of having carbs before you work out is to have glucose flowing freely in your bloodstream, but also to have stored glycogen for what’s needed beyond that.
If you had a meal within the last 2-3 hours that had a legitimate serving of carbs (~50 grams), you’ve got plenty of fuel still circulating, and assuming you’ve been eating enough carbs in your recent meals over the last few days, you’ve got plenty of glycogen reserves as well.
But what if you’re working out on an empty stomach, or first thing in the morning?
What should you eat if you work out first thing in the morning?
Some people will swear that working out fasted is the key to losing fat and improving body composition. The topic has been researched to death, and it’s abundantly clear that working out fasted (on an empty stomach) has no additional benefits over working out fed, so long as the total daily/weekly calories between both options are equated.
Ok, so with that out of the way… We recommend having carbs (and protein) before a workout if you haven’t eaten in 4+ hours. And even if you have eaten more recently but find yourself feeling sluggish mid-workout every time… More carbs can help.
A 2006 study done at Victoria University in Melbourne, Australia found that between 30-40g of carbohydrates eaten about 30 minutes before a workout is sufficient for most people.
If you’ve never counted calories or macros, here are some examples of what that might be:
4 Rice Cakes = 40g of carbs
Large Banana =30g of carbs
1/2 Cup Cooked Rice = 44g of carbs
3/4 Cup Uncooked Oatmeal = 40g of carbs
Medium Sweet Potato = 40g of carbs
1 Cup of Black Beans = 40g of carbs
4 or 5 Dried Apricots = 40g of carbs
2 Slices of Bread = 30g of carbs
1 Cup of Orange Juice = 30g of carbs
The trick is to experiment with different carb sources to find out which ones don’t make you feel full or bogged down during your workout.
We recommend that our clients eat fast-digesting, low-fat, low-fiber carbs before they train. Fruit, rice cakes, or juice fit the bill. If you’re someone who just can’t stand having food in your stomach when you train, opt for something super carb-dense like dried apricots or raisins. You won’t even know you ate them.
As with all things nutrition-related, there is no one-size-fits-all approach. Give yourself permission to treat your pre-workout carb intake like your own science experiment.
If you’d like to know how many grams of Protein, Carbs, & Fat are right for you and your goals, download our free calculator below.
If you’d like a guide to help you get results like our clients below, apply for coaching today.
