Should You Eat Solids or Drink Your Pre-Workout Meal? The Digestion Science

Ever wonder why some pre-workout meals sit like a rock while others give you wings?

I've had athletes come to me with stories that sound like digestive horror films—cramping during mile 18 of a marathon, feeling like they're carrying a bowling ball through a CrossFit WOD, or just plain running out of gas halfway through a training session. And 90% of the time? It comes down to getting their pre-workout nutrition timing wrong.

Here's the thing—most people think about what to eat before training (carbs! protein! maybe some fat!), but they completely ignore how that food gets from their stomach to their muscles. That's where gastric emptying—the rate at which food leaves your stomach—becomes the real game-changer. And whether you choose solid food or liquid nutrition makes a massive difference.

Trust me, I've tested this on myself during my competitive triathlon days. I once tried eating a chicken and rice bowl 90 minutes before an Olympic-distance race—big mistake. Let's just say the swim portion was... interesting. But when I switched to a liquid carb-protein mix 45 minutes out? Game. Changer.

What the Research Actually Shows About Digestion Timing

Okay, I'm going to geek out on the science for a minute—because this is where it gets interesting. Most people think "food is food," but your digestive system definitely knows the difference between a smoothie and a sandwich.

A 2021 systematic review in the International Journal of Sport Nutrition and Exercise Metabolism (doi: 10.1123/ijsnem.2020-0326) analyzed 18 studies with 347 total athletes. They found that liquid carbohydrate solutions emptied from the stomach at rates of 600-1,200 mL/hour, while solid meals with similar calorie content took 2-3 times longer. More importantly, athletes reported 42% less gastrointestinal distress (95% CI: 35-49%) when using liquid nutrition within 60 minutes of exercise compared to solid foods.

But here's where it gets nuanced—the composition matters. Dr. Asker Jeukendrup's research team (they're the sports nutrition heavyweights) published a 2019 study in Medicine & Science in Sports & Exercise (PMID: 30649040) that followed 84 cyclists during high-intensity intervals. They compared three pre-workout options: a solid meal (oatmeal with protein powder mixed in), a semi-solid (Greek yogurt with fruit), and a liquid (carb-electrolyte drink). The liquid group had significantly higher carbohydrate availability during the final 30 minutes of the 90-minute session—we're talking 37% more circulating glucose (p=0.008).

And get this—the solid meal group reported feeling "full" or "bloated" at rates 2.8 times higher than the liquid group. That's not just discomfort—that's wasted energy on digestion instead of performance.

Now, I'll admit—five years ago, I was telling athletes to always go with "real food" over supplements. But the data since then, especially for timing-sensitive situations, has changed my mind. A 2023 meta-analysis in the Journal of the International Society of Sports Nutrition (doi: 10.1186/s12970-023-00543-0) pooled data from 23 RCTs with 1,247 participants. They found that for exercise starting within 90 minutes of eating, liquid nutrition provided better energy availability with 31% fewer GI issues (OR 0.69, 95% CI: 0.58-0.82).

But—and this is important—for exercise starting 3+ hours after eating, solid foods performed equally well. So it's all about that timing window.

My Practical Recommendations (Tested on Real Athletes)

Look, I know this sounds like a lot to remember. So let me break it down with specific examples from my practice—because theory is nice, but what actually works matters more.

For high-intensity, short-duration workouts (≤60 minutes):
You honestly don't need much. If you ate a balanced meal 3-4 hours earlier, you're probably fine. But if you're training fasted or it's been longer? A liquid with 15-30 grams of carbs 30 minutes out can help. I've had CrossFit competitors use something as simple as 8 oz of orange juice with a pinch of salt—works like a charm.

For endurance sessions (90+ minutes):
This is where timing becomes critical. I had a marathoner client—let's call him Mark, 42, training for Boston—who kept hitting the wall at mile 18. He was eating a solid breakfast (eggs, toast, oatmeal) 3 hours before his long runs. We switched him to a liquid meal (I like Thorne's Catalyte mixed with a scoop of their Vegan Protein) 90 minutes out. His next 20-miler? He said it felt "effortless" compared to before.

The formula I use: 1-1.2 grams of carbs per kg body weight in liquid form 60-90 minutes pre-workout for endurance athletes. For a 70 kg (154 lb) athlete, that's 70-84 grams of carbs—about what's in 2 servings of most carb-electrolyte mixes.

For strength training:
Here's where solids can work well if timed right. Most strength sessions aren't as gut-jostling as running, and having some protein on board can help with muscle protein synthesis. I recommend a solid or semi-solid meal 2-3 hours pre-workout. One of my powerlifting clients, Sarah (29, competitive at 63 kg class), does great with Greek yogurt with berries and honey 2 hours before her heavy sessions.

What about fasted training?
I'm not anti-fasted cardio for fat adaptation goals, but you need to be strategic. If you're doing fasted training, keep it under 60 minutes at moderate intensity. And honestly? Even then, a small liquid carb source (like 15 grams) 15 minutes out can improve performance without negating fasted benefits. The research is mixed here—some studies show benefits, others don't—so I say experiment cautiously.

Who Should Be Extra Careful With Timing

Not everyone digests the same way—and this drives me crazy when I see blanket recommendations online. Here are the exceptions:

People with GI issues (IBS, reflux, etc.): You might actually do better with solids. Liquids can sometimes trigger reflux during exercise. Start with easily digestible solids (white rice, lean protein) 3-4 hours out and see how you feel.

Morning exercisers: If you're working out first thing, your digestion is slower. Either train truly fasted (if under 60 minutes) or use liquids only. That solid breakfast will just sit there.

Heat athletes: Training in the heat? Blood flow shifts away from your gut, slowing digestion even more. Go with liquids, and dilute them more than usual (6-8% carb solution instead of 10-12%).

High-anxiety individuals: Stress slows gastric emptying. If you get pre-race nerves, liquids are your friend. I had a triathlete who would get so anxious before races that even liquids would bother her—we had to go with carb rinses (swish and spit) during the last 30 minutes. It worked surprisingly well.

FAQs (The Questions I Actually Get)

Q: Can I just have a protein shake before my workout?
Protein slows gastric emptying—sometimes by 30-40% compared to carbs alone. So if timing is tight (<90 minutes), go with carbs only. Save the protein for after.

Q: What about coffee as a "liquid" pre-workout?
Coffee actually increases gastric emptying for most people. But it's also a diuretic and can cause GI distress. I'd keep it to a small cup 60+ minutes out if you tolerate it well.

Q: Are "real food" smoothies okay as liquid nutrition?
They're semi-liquid at best. The fiber and fat content will slow digestion. If you're making a smoothie, keep it simple: fruit + maybe some quick protein (hydrolyzed whey or pea) and minimal fat.

Q: How do I know if my meal timing is wrong?
You'll feel it: bloating, cramping, burping up food, or hitting the wall early. Keep a training log with what/when you ate and how you felt. Patterns will emerge.

The Bottom Line

• Liquids win for tight timing windows (<90 minutes pre-workout)—they empty faster and cause fewer GI issues
• Solids need 3-4 hours to properly digest—great for early meals before afternoon training
• Intensity changes everything—high-intensity exercise slows digestion, so plan accordingly
• Experiment individually—what works for your training partner might not work for you

Honestly, the research isn't as solid as I'd like for every specific scenario—but the gastric emptying data is pretty clear. Start with liquids for close timing, solids for distant timing, and adjust based on how you feel. And maybe skip that chicken and rice bowl 90 minutes before your next race. Trust me on that one.

Disclaimer: This is general advice—individual needs vary based on health status, medications, and specific conditions.