Pre-Workout Nutrition: What to Eat Before Training
What you eat before a workout can significantly impact your performance, energy levels, and results. This guide outlines optimal pre-workout nutrition strategies.
Timing Your Pre-Workout Meal
- 3-4 hours before: Larger, balanced meal with protein, carbs, and fats
- 1-2 hours before: Smaller meal focusing on protein and carbs
- 30-60 minutes before: Small, easy-to-digest snack, primarily carbs
Carbohydrates for Energy
Carbs are your body's preferred fuel source for high-intensity activities. Focus on:
- Complex carbs: Oats, brown rice, sweet potatoes for sustained energy
- Simple carbs: Fruit, white rice, or sports drinks closer to workout time
Protein for Performance
Including some protein in your pre-workout meal helps:
- Prevent muscle breakdown during training
- Prime your body for post-workout recovery
- Maintain amino acid availability during exercise
Hydration Matters
Begin hydrating well before your workout:
- Drink about 16-20oz of water 2-3 hours pre-workout
- Another 8oz 20-30 minutes before starting
Sample Pre-Workout Meals
3-4 Hours Before
- Chicken breast with brown rice and vegetables
- Salmon with sweet potato and asparagus
1-2 Hours Before
- Greek yogurt with berries and granola
- Turkey sandwich on whole grain bread
30-60 Minutes Before
- Banana with a tablespoon of nut butter
- Sports drink and a small protein shake