What Should I Eat Before My Work-Out?

 

There’s a lot of mixed messaging out there in terms of pre-training nutrition.

Should you train fasted? Should you eat carbs? How much?

Like everything in nutrition: it depends. 

What you choose to eat before a work-out should be based on what the work-out is, what your individual goals are, when you last ate, how sensitive your gut is, etc. 

It is so important to be well-fuelled for the activity and training that you plan on doing in order to reap the benefits of your training!

When you fuel with purpose, you can:

  • Have enough energy for the work-out 

  • Support muscle protein synthesis

  • Prevent protein breakdown


Here are some general guidelines for your pre-work-out nutrition.
These can be used as a starting point and should be adapted to your goals, needs and performance.

2-4 hours before your work-out

1. balanced meal

Plan to have a healthy balanced meal with protein, good quality carbohydrates (whole grains, starchy vegetables, fruit), vegetables, and some healthy fat (nuts, seeds, avocado, or olive oil). Depending on the individual, it may be helpful to have a lower-fibre meal if they experience gastrointestinal issues during training. 

Meal Ideas (2-4 hrs before training)

  • Scrambled eggs and avocado toast, fruit, and water

  • Whole grain pasta with ground turkey and veggie sauce, water

  • Grilled chicken sandwich on whole grain bread, raw veggies and water

  • Fish tacos with veggies and water

60-90 minutes before your work-out

If you have an hour to an hour and a half before your training session, aim for the following: In general, aim for the following 60-90 minutes before your training session:


1. Simple carbohydrates

Carbohydrates or “carbs” are your main fuel source during training. Carbohydrates are essential for training at high intensity and for longer work-outs. If you want to push the intensity in your work-out (e.g. CrossFit style work-outs), don’t skimp on your carb intake. A good starting point is  0.5-1.0 g carb/kg. 

For example, a 60 kg (132 lb) athlete would do well with 30-60 grams (e.g. 1-2 fists) of carbs before training.

2. Include protein

Aim for 20-30 grams of protein (e.g. 1 palm sized serving). Having protein before training can also help with recovery if you struggle to get post training nutrition right away! 

3. Avoid Fat & Fibre

Avoid foods that are high in fat or fibre. Fat and fibre take much longer to digest which is less than ideal for training, especially at high intensity. 

4. Fluid

Sip on fluid (water, milk, sports drinks) in the few hours leading up to exercise. An often overlooked component of pre-work-out nutrition is hydration. Take advantage of the time before you train to stay well hydrated. Sipping is better than guzzling back water just before you start. This allows your body to use the fluid effectively to hydrate and reduce the need to go to the bathroom and the risk of stomach discomfort. 

5. Caffeine*

There’s extensive research to show that caffeine helps performance - from strength and power to endurance (1). If you tolerate caffeine and want to take advantage of it for training, aim for 3 mg/kg ~ 60 min before training. 

That same 60 kg athlete could have two 8 oz coffees.

* Be cautious if you have IBS or a sensitive gut as caffeine can trigger symptoms in some individuals.

Snack Ideas (60-90 minutes before training)

  • Smoothie made with milk or plant milk, fruit, protein powder or Greek yogurt

  • Small bowl of low-fibre cereal with milk and sliced fruit

  • 1 cup of Greek yogurt with fruit

  • Eggs and toast with a piece of fruit



30-60 minutes before your work-out

1. Simple carbohydrates

If it’s close to your training session and you have 30-60 min before your session (e.g. early morning work-outs), it’s best to stick to easy to digest (low fibre) carbohydrates and avoid things that take longer to digest (i.e. fat, fibre and protein). 

2. Fluid

Aim for 250-500 mL of fluid before training. This can be water or a carbohydrate-containing beverage such as a sports drink, juice, milk or plant milk.

Snack Ideas (30-60 minutes before training)

  • Fruit (e.g. banana, apple, grapes)

  • Fruit puree (e.g. applesauce, rhubarb applesauce)

  • Dried fruit (e.g. 8 dates, 4 figs)

  • ~ 12 Rice crackers

  • 1 cup milk or plant milk

  • ½ cup juice


 

The Take Away

Fuel and hydrate for the activity you’re about to do! Carbohydrates are essential for high intensity workouts and should be prioritized for any athlete before their training session. 

Keep in mind these are generalizations and should be individualized for the athlete depending on their goals, performance outcomes, gut tolerance, etc. You don’t need to eat at every one of these times.  Some athletes may need more support and would benefit from working with a Sports Dietitian to determine their unique fuelling plan. 

Remember: never try something new on race or competition day.


Reference:

Grgic, J., Trexler, E.T., Lazinica, B. et al. Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis. J Int Soc Sports Nutr 15, 11 (2018). https://doi.org/10.1186/s12970-018-0216-0

 
Anne-Marie Sawulasport nutrition, pre-workout, trainingComment