Pre-Workout Nutrition: What to Eat Before Training

I used to be the guy who'd eat a massive burrito an hour before squatting. Spoiler: it did not go well. I've also been the guy who trained completely fasted, felt like death by the third set, and wondered why my lifts were tanking.

Finding the right pre-workout nutrition took me years of trial and error. Here's what I've learned so you can skip the suffering.

Why Pre-Workout Nutrition Matters

Your body needs fuel to perform. When you lift weights, you're primarily using glycogen (stored carbohydrates) for energy. Training with depleted glycogen stores means less energy, worse performance, and potentially more muscle breakdown.

But it's not just about carbs. Pre-workout protein provides amino acids to minimize muscle breakdown during training and jumpstart recovery.

The Ideal Pre-Workout Window

2-3 hours before training: A full meal works great here. Your body has time to digest, and you'll have plenty of fuel available.

30-60 minutes before training: Keep it smaller and simpler. Large meals this close to exercise can cause nausea, cramping, or that heavy, sluggish feeling.

Fasted training: Some people prefer this, and it can work—especially for early morning sessions. But performance may suffer, particularly for high-intensity or longer workouts.

What to Eat: The Basics

A good pre-workout meal includes:

Carbohydrates: Your primary fuel source. Choose moderate to low glycemic options 2-3 hours out, faster-digesting options if you're closer to training.

Protein: 20-40g to provide amino acids and protect muscle tissue.

Low fat: Fat slows digestion. Fine for meals 3+ hours out, but minimize it closer to training.

Low fiber: Same principle—fiber slows things down and can cause GI distress during intense exercise.

My Go-To Pre-Workout Meals

2-3 hours before (full meals):

• Chicken breast with rice and vegetables
• Eggs with oatmeal and fruit
• Turkey sandwich on whole grain bread
• Greek yogurt with granola and berries

30-60 minutes before (lighter options):

• Banana with a tablespoon of peanut butter
• Rice cakes with honey
• Small protein shake with a piece of fruit
• Toast with jam
• Applesauce pouch (yes, the kids' ones work great)

What About Pre-Workout Supplements?

Here's my honest take: most pre-workout powders are overpriced caffeine with some extra ingredients of questionable benefit.

The ingredients that actually work:

• Caffeine: 3-6mg per kg of bodyweight, 30-60 minutes before training
• Creatine: Works, but timing doesn't matter—just take it daily
• Beta-alanine: Helps with muscular endurance (causes the tingles)
• Citrulline: May improve blood flow and endurance

If you want the benefits without the price tag, a cup of coffee and a banana will serve most people just fine.

Individual Variation

Here's the thing: there's no perfect pre-workout meal that works for everyone. I have training partners who eat huge meals an hour before lifting and feel great. Others need 3+ hours or they feel sick.

Start with these guidelines and adjust based on:

• How you feel during training
• Your energy levels
• Any digestive issues
• Your actual performance

Early Morning Training

This is where it gets tricky. Waking up 2-3 hours early to eat isn't realistic for most people. Your options:

1. Train fasted: Acceptable for moderate intensity. Have a protein shake immediately after.
2. Small, fast-digesting meal: Banana, rice cakes, or a small shake 20-30 minutes before.
3. Eat well the night before: A larger dinner with good carbs can help fuel the next morning's session.

I personally do best with a banana and coffee 30 minutes before early sessions. Quick, easy, and doesn't sit heavy.

The Bottom Line

Pre-workout nutrition doesn't need to be complicated. Eat a balanced meal with carbs and protein 2-3 hours before training, or a smaller, carb-focused snack 30-60 minutes before. Avoid high fat and fiber close to training. And most importantly—find what works for YOUR body and stick with it.