AthletesCoachesInsights & InspirationHow does it work?Pricing
AthletesCoaches
Back to Insights & Inspiration
Perform

How much carbs should I eat before my workout to boost my performance?

Aim for taking a pre-exercise meal that provides 1 to 4 grams of carbs per kilogram body weight to boost performance. Optimal amount of carbs depends on the type of workout, available time, individual tolerance and personal preferences.

Image of The Athlete’s FoodCoach
Written by: The Athlete’s FoodCoach, on 27-01-2025
Strong man eating carbs before workout

Why is the amount of carbs before a workout relevant?

  1. Sufficient energy supply: Adequate carb intake ensures sufficient energy supply to support your workout and boost performance.
  2. Fuel up glycogen stores: Carbs can be stored in the muscles and liver as glycogen, which is an important source of energy during exercise. Consuming sufficient amount of carbs before your workout to some extend helps to replenish glycogen stores, delaying the onset of fatigue during prolonged or intense workouts
  3. Maintain stable blood sugar levels: Eating carbs shortly before your workout increases glucose in the blood and can may increase liver glycogen content. This can help prevent a rapid drop in blood glucose levels, reducing the risk of symptoms such as dizziness, lightheadedness, and a drop in performance during workout
  4. Avoid gut issues or feeling empty: Consuming too many carbs may lead to gastrointestinal discomfort during your workout, while insufficient intake can result in feelings of emptiness. Finding the right balance helps prevent a drop in performance.

How do I get the amount of carbs in my pre-cycling meal on point?

Dependent on the type of ride, timing and individual tolerance, the optimal amount of carbs differ. You can get your carb target on point by:

  1. Discover carb needs for your workout type: Use the FoodCoach app to structure your training and receive customised pre-exercise carb recommendations. In general, the longer or more intense your workout will be, the more carbs you’ll need to boost performance
  2. Consider timing your meal: Ensure optimal performance by carefully timing your pre-workout meal. Plan well in advance, especially for high-intensity workouts with increased carb needs (up to 4g/kg body weight). Adjust the timing based on your specific carb intake goal. A useful rule of thumb is to match the amount of carbs in g/kg body weight to the number of hours before your workout starts
  3. Consider total meal size and composition: Review your pre-exercise meal size and composition if you encounter challenges in consuming and digesting it, hindering your ability to meet carb requirements. Make adjustments by reducing fiber and fat for a more easily digestible meal
  4. Train your gut: When you experience gastrointestinal discomfort when trying to meet high carbohydrate requirements, systematically introduce and adjust your carb intake before training sessions to enhance gut tolerance over time. This process is called “training the gut” and can be beneficial for athletes aiming to optimize their performance by meeting increased carbohydrate demands


Paying attention to amount of carbs in your pre-exercise meal can boost your overall performance. Use the FoodCoach App to receive customized per-exersise meal recommendations.

Example of FoodCoach app

Popular pre-workout meals and snacks

Read more

Definitions

Improve this blog

Our blogs aim to the make world's best nutrition insights and research actionable for you.