Getting your pre workout nutrition right is incredibly important for maximising your training energy and performance. Whether it is for an endurance workout, a high intensity hybrid workout, or a strength training workout, ensuring that your body is fuelled with the right nutrition is key for getting the most out of your session. This article will provide a guide for what to eat pre-workout.
Taking your pre workout nutrition seriously ensures that you are hydrated fully and ready to perform. Many people make one of two mistakes; either under fuelling which can lead to fatigue and hindered performance, or overeating too close to their workout, which can cause stomach discomfort, or a feeling of sluggishness.
As with our post workout nutrition, we want to follow the 30-90 method, focusing on two key windows of time to fuel our bodies up.
90 minutes before training, you want to eat a meal or snack which provides sustained energy for your workout. Easy to digest foods which are high in carbs and low in fibre, with a balance of fat and protein will be key for this.
You want carb rich foods to provide the primary fuel source for your muscles. Prioritise low fibre in order to avoid bloating and digestive issues, balanced with protein and fats for a complete macronutrient profile.
Examples of things you could eat include:
You should avoid skipping this window entirely (unless you train first thing in the morning) as this could lead to you being underfuelled and lacking energy, and eating heavy, hard to digest meals which could lead to discomfort during exercise.
The focus 30 minutes before you train should be hydration, as well as quick, light nutrition to ensure you are topped up on your energy levels. The closer you get to your workout the more liquid based your nutrition should be.
Prioritise liquid based options like water, electrolytes or smoothies. Ensure that you have some simple carbs and a small amount of protein if you feel it is needed.
Small snacks can include things like rice cakes with nut butter, dates, a snack bar, fruit or a rice pudding bowl. Something around 125-250 calories is what you want to look for but ideally this would be around 30-45minutes before if it is going to be solid food.
You should avoid the common mistakes of not hydrating until the middle of your session when you are likely already dehydrated. Another common mistake is people relying solely on caffeine without prioritising hydration or nutrition. Try to take a food first approach to your pre workout nutrition.
It is all too common to see people consume a fibre rich protein bar 15 minutes before the workout and wonder why they feel bloated and sluggish. Properly planning your pre workout nutrition will help address these issues.
Carbohydrates are the primary fuel source for your body, especially during higher intensity or longer duration endurance workouts. Having the right volume of carbohydrates can help you perform more sets with sustained intensity, maintain higher energy for longer, and also reduce muscle breakdown during exercise.
If your workout is short and/or aerobic, you may not need many carbs. However, workout longer than 45 minutes or anything involving higher intensity sets will require carbohydrates before your workout in order to maximise your training performance.
You certainly can train fasted, but we would only recommend this for lower intensity sessions which are first thing in the morning. If you are going to train fasted, we recommend that you ensure that you’ve eaten enough calories and carbohydrates the day before, and prioritise hydration before and throughout your session.
We would not recommend that you train fasted for higher intensity, higher volume or longer duration workouts, as this would affect your training performance. You can do it, you just won’t maximising your performance. This is why using liquid carbs will be beneficial.
Caffeine has been proven in numerous studies to improve both aerobic and anaerobic performance. Adding caffeine to your pre workout routine can help to increase your focus and energy levels, as well as improve your endurance and strength performance.
We generally recommend that you consume caffeine 30 minutes before your workout, only for morning or daytime workouts. Avoid taking caffeine later in the day, as this may impair your sleep.
If you are looking for the perfect pre workout supplement, then be sure to check out Workout Fuel. Workout fuel is a caffeinated drink with quick and easily digested carbohydrates for sustained energy, with added nootropics to promote mental focus and cognitive function. With added l-theanine, the potential negative side effects of jitters from caffeine are nullified.
We also have a non caffeinated Workout Fuel, which is stimulant free so that you can use it at any time of the day, including throughout the evening!
Your pre workout nutrition does not have to be complicated. You just need to prioritise timing, and ensuring that you’re getting in the right balance of macronutrients as described in this article. By following the 30-90 method that we’ve presented, you will make sure that you go into training fully hydrated and energised, with sustained performance throughout high intensity sessions. You’ll also have supported your recovery so that you’re ready to train in your next session.
We recommend that you experiment with different foods and timing to find out what approach works best for you.
If you’re looking for supplements to support your training, then be sure to take a look at our pre workout range.