Getting ready for a workout when you have a sensitive stomach can feel like walking a tightrope. The wrong food or drink can quickly lead to discomfort, bloating, or worse, causing you to cut your exercise short. That doesn’t mean you should skip fueling up entirely. The right pre-workout nutrition can energize you, support your performance, and keep your stomach happy. This guide will walk you through simple tips to help you prepare for exercise without upsetting your gut. With a bit of planning and some easy adjustments to your routine, you can focus on your workout instead of worrying about stomach troubles.

1. Go for Easily Digestible Carbohydrates

Carbs are your body’s go-to fuel for physical activity. For those with sensitive stomachs, stick to easily digestible foods that won’t sit heavily in your gut. Some ideas are:

  • Bananas: Gentle on the stomach and rich in quick-digesting carbs.
  • White toast or rice cakes: Simple, low-fiber carbs that are easy to digest.
  • Applesauce: A low-acid fruit option to avoid irritation.

High-fiber or raw, tough-to-digest carbohydrates (like whole grains or raw veggies) are better left for post-workout meals, as they can upset your stomach before exercise.

2. Limit Fats and Fibers Before Exercise

Fats and dietary fibers are essential for a balanced diet, but consuming too much of them pre-workout can be hard on digestion. Fat slows down stomach emptying, which means your meal might still be digesting during a workout. Fibers are healthy but can cause bloating or gas, especially in sensitive stomachs.

Instead of a high-fiber snack like a bran muffin, go for something simpler, like a plain bagel or a single-boiled potato, which provides quick energy without taxing your digestion.

3. Add a Little Protein (But Not Too Much)

Including a small amount of protein before exercise can help with muscle recovery post-workout. The key is balance. Too much protein can be heavy on your stomach, so go for moderate amounts from easy-to-digest sources, like:

  • Greek yogurt: Choose plain, low-fat options to avoid added sugars or fats.
  • Cottage cheese: Offers protein without feeling too rich or greasy.
  • Protein shakes (made with water): Ideal for light stomachs. Mix with water rather than milk, which can cause bloating for some.

Avoid rich, fatty protein sources, such as full-fat cheeses or heavy meats like steak.

4. Hydrate Smartly

Dehydration often exacerbates stomach sensitivity, so keeping hydrated is one of the most important things to do. Water is always a good option, but certain workouts may call for something more like an electrolyte drink. If beverages upset your stomach, sip slowly instead of gulping. Avoid sugary or carbonated drinks, as they can contribute to bloating and discomfort.

Adding a pinch of salt and a splash of fruit juice to water can make a quick, homemade electrolyte solution that’s gentler on your stomach than store-bought drinks.

5. Experiment with Portion Sizes

Eating too much or too little before exercise can trigger discomfort. Overeating can lead to feeling sluggish and bloated. Under-fueling might leave you lightheaded or weak. A small snack of around 100–200 calories, depending on your level of activity, is typically sufficient for brief or moderate-intensity workouts.

For longer sessions or high-intensity workouts, consider a slightly bigger portion 2 to 3 hours before exercise. Test different amounts to find the sweet spot that fuels you well without upsetting your stomach.

6. Time Your Meals Carefully

Eating too close to your workout can increase the risk of indigestion. Allow around 2–3 hours for a larger meal to digest or 30–60 minutes for a light snack before exercising. Timing adjustments depend on your personal tolerance and the type of exercise you’re doing. High-impact activities, such as running, often require a longer digestion window, whereas gentler activities, like yoga or walking, may not demand as much.

For early morning workouts, consider a small, fast-digesting snack such as half a banana or a handful of pretzels to avoid exercising on an empty stomach.

7. Watch Out for Trigger Foods

Certain foods are more likely to irritate sensitive stomachs. These include spicy dishes, acidic foods like citrus or tomatoes, heavy oils, or anything high in processed sugar. Even natural energy sources like honey might bother some people. Tracking what you eat and how it affects your body can help identify problematic triggers, allowing you to tailor your pre-workout snacks accordingly.

8. Try Simple Smoothies

Blended smoothies are an excellent choice for those who struggle with solid foods before exercise. Pair quick-digesting carbs (like banana or cooked oats) with a small amount of protein (like Greek yogurt or protein powder). Keep the ingredients light, and avoid adding extras like seeds or high-fiber vegetables (think kale) that could upset your stomach.

A simple pre-workout smoothie might include a banana, a small scoop of protein powder, a splash of almond milk, and a pinch of cinnamon for flavor.

Foods to Avoid Right Before a Workout

Some popular snacks might seem healthy but could wreak havoc on a sensitive stomach pre-workout. Foods to approach with caution include:

  • High-fiber grains: Whole-grain muffins or oatmeal can be too heavy.
  • Raw vegetables: Foods like broccoli or cauliflower are harder to digest.
  • Creamy or fried foods: Fat-heavy meals like a cheesy omelet can leave you feeling weighed down.
  • Carbonated drinks: Sodas or sparkling water may lead to bloating or discomfort.

Instead of ditching these foods entirely, save them for your post-workout meal when your stomach can handle digestion better.

General Tips for Success

  • Keep a food journal: Track what you eat and how it affects your stomach to identify what works best for you.
  • Trial and error: Everyone’s stomach is different. Experiment with different snacks, portion sizes, and timing to find your perfect routine.
  • Don’t skip the warm-up: Light movement before a workout can wake up both your muscles and digestion, easing any pre-exercise jitters.
  • Consult a professional: Speak with a dietitian or healthcare provider if stomach sensitivity persists despite experimenting with pre-workout nutrition.