There is a lot of hype out there about what you should and shouldn't eat before a workout. One person says it's all about the protein; another says it's best to workout on an empty stomach, and yet another person says to always eat something before a workout. What everyone really should know is that carbohydrates are the most important nutrient before a workout, and, depending on your workout goals, you can sometimes get away without a pre-workout snack.
Carbohydrates are the body's preferred fuel source, and therefore the most important nutrient to consume pre-workout. Carbohydrates, such as grains, breads, fruits, and dairy provide energy for the body to use during the workout. Protein, on the other hand, is used primarily to rebuild, repair, and create new tissue, and is not considered an "energy" source like carbohydrates are (these are much more important after your workout). Fat is a concentrated source of energy, however the process to turn fat into energy takes much longer than carbohydrates. A high fat intake prior to exercise can cause gastrointestinal issues, so it is not recommended in large amounts prior to a workout.
Whether you need to eat before a workout is entirely dependent on how long you will be working out for, how intense your workout will be, what your workout goals are, and when your last meal was. For example, if you plan on taking an hour long high intense cardio workout, and you have not eaten in the last 3-4 hours, it is a good idea to have a small carbohydrate containing snack ~1/2 hour to 1 hour before your workout. This will allow your body to "stock up" on the energy from the carbohydrates before your workout, and give you the energy you need to keep up with a long, high intensity workout. However, if you are going on a 2 mile walk with a friend at a leisurely pace, you likely do not need a pre-workout snack. Keep in mind your goals as well; if you want to workout for weight loss, then really think about whether you need to eat something before your workout; if you are working out for less than an hour, you can probably get away without a snack beforehand.
What are good snack ideas pre-workout? Try a piece of fruit, a cup of yogurt, 1/2 sandwich, or a small bowl of cereal 1/2 hour to 1 hour pre-workout.
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