Pre-Workout Nutrition: What To Eat Before Training

When it comes to “meal timing”, there isn’t really a whole pile of things you need to worry about. A relatively even distribution of your nutrition throughout the day is probably the main thing that leads to good outcomes. But, are there other timing strategies that are useful? Is pre-workout nutrition really of concern?

Well, yes.

Having some consideration for what you eat before your training can play a significant role in determining your performance and recovery. The nutrient structure of this meal is, of course, somewhat important. However, it has to be against the backdrop of a diet that is well set up!

So before you get stuck into this article, it may be helpful to read the following articles:

• How Many Calories Should You Eat?
• How Much Protein Should You Eat?
• How Much Fat Should You Eat?
• How Much Carbohydrate Should You Eat?

Understanding Meal Timing: The Big Picture

When we talk about “meal timing,” a lot of the focus often falls on the “magic window” immediately before or after training. However, the most important foundation is an overall well-distributed nutritional intake throughout the day. In essence, a balanced diet where nutrients are spread evenly across meals is key for long-term health and performance.

That said, what you eat immediately before your workout can significantly influence your energy levels, performance quality, and even recovery speed. Think of it as tuning your body’s engine before a big race. While the overall diet lays the groundwork, the pre-workout meal acts as the final tune-up that ensures everything runs smoothly.

Pre-Workout Carbohydrates

When it comes to carbohydrate intake, focusing on the daily total is probably more important than worrying about the actual timing, which is why we tend to favour placing the most calorie-dense foods at times of preference as opposed to only around training. However, there are some additional benefits to including carbohydrates in your pre-workout nutrition.

Pre-workout carbohydrate ingestion has performance-enhancing effects that are undoubtedly beneficial for those of us looking to perform at 100%. Also, just because there are benefits, does not mean you should start slamming down an endless amount of jellies. The performance-enhancing effects of pre-training carbohydrate ingestion can actually be achieved with as little as just RINSING your mouth with a glucose solution, due to the initiation of the cephalic phase of digestion and its respective hormonal/neuronal signalling.

Glycogen Depletion

I would say that the importance of placing carbohydrates in the pre-workout meal increases as a dieting period progresses, as calories are lower. The longer one diets for, and hence the longer you spend in caloric restriction, the lower your basal muscle glycogen stores are going to be. While glycogen depletion is typically associated with endurance exercise, resistance training also has a significant glycogenolytic effect.

As muscle glycogen stores deplete, we see a decrease in performance. Therefore, carbohydrate ingestion pre-training may serve to preserve performance by having more glucose availability during training so as to reduce the rate of glycogenolysis (breakdown of muscle glycogen stores).

The increased glucose availability may also provide a modest decrease in the rate of amino acid oxidation during exercise, allowing for a greater positive net protein balance. However, this consideration is of more importance to those engaging in aerobic exercise for longer periods of time, considering the higher fuel demand and hence, substrate oxidation. It still may be worth considering for someone allowing large blocks of time between pre and post-training meals, but in that case, protein intake would also be a primary (and more important) concern.

The Pump Is The Cure

Given that most of you are here to look better (to some extent or another), we couldn’t abstain from touching on the PUMP. Anecdotally, I am sure you have all noticed the surge of blood to your muscles is just that bit better when you have eaten a high-carbohydrate meal. This is not only beneficial to our acute vanity, but also our results, so it is something worth considering.

The mechanism by which carbohydrate ingestion can enhance “the pump” comes down to the role of insulin in inducing vasodilation via a nitric oxide dependent pathway. When we eat carbohydrates, our blood glucose rises, as does the concentration of insulin. Therefore, when we eat carbohydrates, there is a downstream effect on nitric oxide synthase and the urea cycle that facilitates an increase in nitric oxide synthesis and hence vasodilation. Vasodilation can be thought of as a widening of the blood vessels by relaxation of the surrounding smooth muscle, allowing for greater blood flow.

It’s also important to recognise that there is a distinct difference between a rise in insulin being beneficial versus hyperinsulinemia associated with insulin resistance. These are often thrown around in arguments on low vs high carbohydrate diets as if they are the same thing. High insulin is not bad.

A “defect” (not truly correct, as defective would generally imply negative connotations, being insulin resistant is beneficial to the survival of the organism in the case of chronic overfeeding) to the cell’s response to insulin as seen in insulin resistance, however, is different.

In this case, the above is one of the mechanisms by which insulin resistance can increase the risk of cardiovascular disease. If cells were resistant to the insulin signal, this pathway would be inhibited. This inhibition would not just limit your pump in the gym, but also have an effect on a number of direct and indirect causal factors of cardiovascular disease. The best thing you can do to prevent that is to maintain a healthy weight, get your sleep and stay active.

Pre-Workout Carbohydrates Overview

Carbohydrates are the body’s primary fuel source during exercise. While total daily intake is more important than precise timing, there are distinct benefits to consuming carbohydrates before training.

Why Carbs Matter Before Training

• Increases energy availability: Carbohydrates provide readily available glucose, ensuring steady energy levels throughout your workout.
• Delays glycogen depletion: Your muscles rely on glycogen for fuel. Consuming carbs before training slows the breakdown of stored glycogen, sustaining performance.
• Enhances endurance and intensity: Having glucose available in the bloodstream reduces fatigue, allowing you to push harder.
• Boosts “the pump”: A higher-carb meal before training enhances blood flow and muscle fullness due to insulin-driven vasodilation.

How much should you eat? A general recommendation is 30-100g of carbohydrates 60-90 minutes before training. Adjust based on body size, training intensity, and overall calorie intake.

Pre-Workout Protein

We know that resistance training leads to both an increase in muscle protein breakdown and synthesis. When you think about it, this is pretty intuitive, as we are causing muscle damage during training, breaking down older and potentially less functional muscle proteins, but we are also triggering the metabolic pathways involved in upregulating muscle protein synthesis to replace these older proteins with new functional muscle proteins.

Obviously, we are going to be doing resistance training, so if we wish to maximise the net protein balance in favour of a positive outcome, we need to feed with protein appropriately.

Consuming a protein feeding in the 2 hours pre-workout is a good idea, which will mean that the anabolic effects of that meal are still present once the training window comes around. In reality, the postprandial (after eating) anabolic effect of a meal can last 5-6 hours. Studies have shown that as little as 20g whey protein ingestion immediately before exercise led to an elevated muscular uptake of amino acids that did not return to baseline until 3 hours after training. Therefore, in that case, the importance of a post-training feeding wouldn’t come about until roughly 3 hours after training.

To put this into a practical setting where we consider both pre and post-exercise nutrition, it would actually be smarter to look at this as a peri-training (around training) window of opportunity, as opposed to looking at the pre and post-training meals as separate entities, that in fact lasts 3-4 hours around that session.

Therefore, we should ensure that for maximum net protein balance, we are aiming to leave no longer than 3-4 hours between pre and post-training meals.

I think that would be pretty common anyway, as most people tend to eat 1-2 hours before, and immediately after, with training lasting 1-1.5 hours. Whether this window is shifted left or right in favour of either the pre or post-training meal is up to you, and in reality, this window is really more like a 5-6 hour window in the grander scheme of a much larger 24-48 hour window. But we are just focusing on that last 1% when stating 3-4 hours, which most people do not need to worry about.

With regards to specific meal composition, ensuring that the meal has 0.4-0.5g protein per kg of your lean body mass is most important, which is probably a lot lower of a recommendation than some might expect, but falls right between the 20-40g range as recommended in recent research.

Pre-Workout Protein Overview

Resistance training stimulates both muscle protein breakdown and muscle protein synthesis. To maximise muscle retention and growth, pre-workout protein intake is essential.

Why Protein Matters Before Training

• Provides amino acids for muscle repair and growth
• Supports a positive net protein balance
• Reduces muscle breakdown during training
• Enhances muscle recovery post-training

How much protein should you eat? A pre-workout meal should contain 0.4-0.5g of protein per kg of lean body mass. For most people, this falls within the 20-40g range. The anabolic effects of this meal can last 5-6 hours, so as long as you eat within this window, you’re covered.

Pre-Workout Fat

Fat isn’t of massive concern here. One of the interesting effects fat does have is that it slows gastric emptying. Because fat is pretty difficult for the digestive system to break down, the rate at which it is released from the stomach is controlled. If there is excess fat, the pyloric valve at the bottom of the stomach will constrict itself to limit the exit of stomach contents, slowing down digestion and making for what replicates a “Lower Glycemic Index” meal (this will be covered in another post).

Depending on the source of carbohydrates, fat may or may not be useful. If you are eating close to the session with the goal of obtaining higher blood glucose and a subsequent spike in insulin pretty soon after, and the source of carbohydrates is a faster digesting, more refined carbohydrate source, then adding fat is probably not a great idea, as it will slow this process down.

However, if you are eating a high GI carbohydrate source 2+ hours pre-workout, then slowing the release of that through the addition of fat may be a useful strategy.

Overall, fat intake isn’t going to make a significant difference, unless you are having 30-50g or more, which may upset your digestion, which we certainly don’t want right before training.

Pre-Workout Fat: Minimal Impact, But Consider Timing

Unlike carbohydrates and protein, fat isn’t a primary concern for pre-workout nutrition. However, fat does slow digestion, which may influence nutrient timing.

When Fat Can Be Useful

• If eating 2+ hours before training, adding fat slows digestion, providing a more sustained energy release.
• If consuming high GI carbs, fat can slow glucose release, preventing a rapid blood sugar spike.

When To Limit Fat Intake

• If eating close to a workout, fat slows gastric emptying, delaying the absorption of crucial carbohydrates and proteins.
• If consuming 30-50g or more, excessive fat intake can cause digestive discomfort, which can hinder performance.

Pre-Workout Nutrition Psychology

While this is largely hypothetical, the psychology of pre-workout nutrition will affect different trainees to varying degrees, therefore it is worth being mindful of. However, simply being mindful of this is now likely to influence your thought process going forward, so sorry about that!

If you are aware that there are performance-enhancing effects of pre-training carbohydrates, then it’s likely you are going to “feel” more prepared to train after a good pre-workout meal. Feeling full and satisfied pre-workout can reduce distractions and improve focus. This mental clarity can be just as crucial as physical energy.

Along with this, simply being full will also allow you to be in a better place mentally. Nobody wants to be hungry entering the gym, and a decent meal tends to be the best way to achieve a feeling of satiety.

Knowing that you’ve properly fueled your body can boost your confidence and readiness to train. This psychological advantage often translates into better physical performance.

Establishing a consistent pre-workout meal routine can create a mental “signal” that it’s time to train, enhancing your overall workout mindset.

However, these are minor considerations that I just wanted to quickly throw in, but should not be seen as the deciding factors!

A good approach is to experiment with different meals and see what makes you feel best. Your personal preference and experience matter just as much as the science.

Additional Considerations for Pre-Workout Nutrition

Hydration: The Unsung Hero

No discussion about pre-workout nutrition is complete without mentioning hydration:

• Fluid Balance: Even mild dehydration can impair performance, so make sure you’re well-hydrated in the hours leading up to your workout.
• Electrolytes: Depending on the intensity and duration of your training, consider including electrolytes in your hydration plan. This is especially important in hot climates or during longer sessions where sweating is significant.
• Pre-Hydration Strategy: Aim to drink water consistently throughout the day and consider having a glass 30–60 minutes before your workout. Some athletes even add a pinch of salt or an electrolyte tablet to optimise absorption and retention.

Supplementation: Do You Need It?

Beyond whole foods, some supplements might further enhance your pre-workout nutrition:

• Caffeine: Widely recognised for its performance-enhancing properties, caffeine can improve focus, endurance, and even the “pump” effect when taken in moderation.
• Beta-Alanine: This amino acid can help buffer acid in muscles, reducing fatigue during high-intensity workouts.
• Creatine: Well-known for its ability to enhance strength and power, creatine can be taken pre-workout, though its benefits are cumulative over time.
• Citrulline Malate: Plays a role in vasodilation, and thus can enhance blood flow (and performance) to the working muscles.

Practical Recommendations: What Should You Eat Before Training?

General Guidelines:

• Timing: Aim for a pre-workout meal 60–90 minutes before training if you need quick energy. If you have a longer window (2–3 hours), you can incorporate a slightly more balanced mix with more fat.
• Carbohydrates: Include 30–100 grams, depending on your size, training intensity, and goals.
• Protein: Incorporate around 0.4–0.5 grams per kilogram of lean body mass, typically in the range of 20–40 grams.
• Fat: Keep fat levels moderate, especially if eating closer to your workout (around 5–10 grams). For meals taken 2+ hours in advance, a bit more fat is acceptable.
• Hydration: Drink water consistently throughout the day, and have a glass 30–60 minutes before training. Consider an electrolyte boost if needed.

Sample Pre-Workout Meals:

A balanced pre-workout meal should include:

• Lean protein source: Chicken, fish, eggs, Greek yogurt, whey protein.
• Complex carbohydrates: Oats, rice, sweet potatoes, whole grains.
• Minimal fat: Keep intake moderate to avoid sluggish digestion.

Here’s some ideas for how to put this into practice:

1. Quick Energy Shake (60 Minutes Pre-Workout):
   • Carbs: A banana or a handful of berries (15–25 grams of carbohydrates)
   • Protein: A scoop of whey protein (20–25 grams)
   • Fat: A small spoonful of nut butter (5 grams)
   • Hydration: A glass of water or a diluted electrolyte drink
2. Balanced Oat Bowl (90–120 Minutes Pre-Workout):
   • Carbs: Oats with added berries and a drizzle of honey (40–60 grams of carbohydrates)
   • Protein: Stir in a scoop of protein powder or top with Greek yogurt (20–30 grams)
   • Fat: A sprinkle of chia seeds or a few sliced almonds (8–10 grams)
   • Extras: Add a dash of cinnamon for flavour
3. Savoury Egg and Toast Combo (90 Minutes Pre-Workout):
   • Carbs: Whole grain toast or sweet potato slices (30–40 grams)
   • Protein: Two eggs or an egg-white omelette (15–20 grams)
   • Fat: The egg yokes, or some olive oil (5–10 grams)
   • Hydration: A glass of water with a squeeze of lemon
4. Customisable Smoothie (Flexible Timing):
   • Base: Blend together water or almond milk
   • Carbs: Add fruits like mango, pineapple, or berries
   • Protein: Include a protein supplement (whey, pea, or soy)
   • Fat: Add a small amount of flaxseed or avocado for a smoother blend
   • Extras: Toss in some greens (spinach/kale) or a dash of your favourite herbs/spices

Meal Timing Guidelines

• 60-90 minutes pre-workout: Ideal time to consume a mixed meal with protein, carbs, and a small amount of fat.
• 30-60 minutes pre-workout: Lighter meal with fast-digesting protein (e.g. whey) and moderate carbohydrates.
• 15-30 minutes pre-workout: Liquid options like a protein shake with a banana or a small portion of fast-digesting carbs.

Personalising Your Pre-Workout Meal

There’s no one-size-fits-all approach when it comes to nutrition, and your pre-workout meal should be tailored to your individual needs, preferences, and training demands.

Experimentation and Listening to Your Body

• Trial and Error: Start with the general guidelines and then adjust based on your own experiences. How does your body feel with different meal compositions? Do you experience digestive discomfort, or are you energized and ready to go?
• Document Your Responses: Consider keeping a training and nutrition journal. Note what you ate, the timing, how you felt during the workout, and any performance metrics you track. Over time, you’ll be able to identify the optimal approach for your unique physiology.

Special Considerations for Different Types of Training

Your pre-workout nutrition might vary depending on your training modality:

• Strength and Resistance Training: Focus on a balance of protein and carbohydrates to fuel muscle contraction and repair.
• Endurance Training: A higher carbohydrate load might be beneficial to maintain energy levels over longer sessions.
• High-Intensity Interval Training (HIIT): A mix of easily digestible carbohydrates and a moderate amount of protein can support the rapid bursts of energy required.

Pre-Workout Nutrition Summary

A mixed meal containing a lean protein source, a complex carbohydrate source and a little fat, roughly 2 hours as a pre-workout meal is a pretty solid recommendation. Play around with it, as there is a lot of inter-individual difference with this sort of stuff and it really does depend on the specifics of your situation. When it comes to eating around training, gauging what is best based on how YOU actually feel is a pretty good idea. Nobody else but you will know how certain meals affect your perception of digestive comfort, and of course your actual energy levels/training performance!

If you are really struggling to set up your diet effectively, and can’t figure out your pre-workout nutrition, then it may make sense to look into online coaching. It isn’t for everyone, but if you need specific help, then obviously getting professional help is going to solve your issues in the most time efficient manner.

Alternatively, you can interact with our free content, and specifically our free nutrition content, if you want to learn more about how to set up your diet properly.

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