Optimize your pre-workout meals for maximum energy and performance during training sessions.

Table of Contents

1. The Science of Pre-Workout Nutrition
2. Timing Your Pre-Workout Meals
3. Optimal Macronutrient Ratios
4. Best Pre-Workout Foods
5. Supplements Worth Considering
6. Sample Pre-Workout Meals

Hey there, fitness warriors! Let’s talk about pre-workout nutrition, or as I like to call it, “The art of not bonking during your workout!” 🏋️‍♂️

The Science of Pre-Workout Nutrition {#the-science}

According to research published in the International Journal of Sport Nutrition and Exercise Metabolism, proper pre-workout nutrition can:

• Increase power output by up to 8%
• Improve endurance by 13%
• Reduce perceived exertion
• Enhance focus and mental clarity

Timing Your Pre-Workout Meals {#timing}

Dr. Peter Attia suggests this timing strategy (and no, scrolling through TikTok doesn’t count as meal prep! 😂):

Time Before Workout	What to Eat	Amount
3-4 hours	Full meal	400-600 calories
1-2 hours	Light meal	200-300 calories
30 minutes	Quick snack	100-200 calories

Optimal Macronutrient Ratios {#macros}

Your pre-workout meal should be like a well-orchestrated symphony (unlike my attempts at karaoke 🎤):

• Carbs: 40-60% of meal (to fuel performance)
• Protein: 20-30% of meal (to prevent muscle breakdown)
• Fats: 10-20% of meal (for sustained energy)

Dr. Andrew Huberman notes: “Think of carbs as your body’s preferred fuel source for high-intensity exercise—like premium gas for a sports car.”

Best Pre-Workout Foods {#foods}

Here are my top picks (tested on thousands of clients, and yes, even that one guy who thought burpees were a type of drink 😅):

Carb Sources

• Oatmeal
• Sweet potatoes
• Bananas
• Rice
• Whole grain bread

Protein Sources

• Greek yogurt
• Egg whites
• Whey protein
• Chicken breast
• Tofu

Healthy Fats

• Almonds
• Avocado
• Chia seeds
• Natural peanut butter

Supplements Worth Considering {#supplements}

Supplement	Benefit	Timing
Caffeine	Improved focus and power	30-60 mins pre-workout
Beta-Alanine	Enhanced endurance	30 mins pre-workout
Citrulline Malate	Better pumps and performance	60 mins pre-workout
Creatine	Increased strength	Any time (timing doesn’t matter)

Remember: Supplements are like the sprinkles on your pre-workout sundae—nice to have but not essential! 🍨

Sample Pre-Workout Meals {#meals}

3-4 Hours Before

• Chicken, rice, and vegetables
• Turkey sandwich with avocado
• Quinoa bowl with tofu and sweet potato

1-2 Hours Before

• Oatmeal with whey protein and banana
• Greek yogurt with berries and granola
• Smoothie with protein powder and fruit

30 Minutes Before

• Banana with peanut butter
• Rice cake with honey
• Apple with protein shake

Pro Tip: If you’re training early morning, keep it light—nobody wants to see your breakfast twice! 🤢

Key Takeaways

1. Time your meals based on workout intensity
2. Focus on easily digestible foods
3. Hydrate, hydrate, hydrate!
4. Experiment to find what works for YOU

Remember what my old coach used to say: “The best pre-workout meal is the one you can keep down during burpees!” 😅

Want more nutrition tips? Follow me for daily updates and dad jokes that’ll make your protein shake come out your nose! 💪

References:

• Burke, L. M., et al. (2021). Pre-Exercise Nutrition: The Role of Macronutrients, Modified Starches and Supplements
• Kerksick, C. M., et al. (2017). ISSN Exercise & Sports Nutrition Review Update
• Rothschild, J. A., et al. (2020). Pre-Exercise Nutrition: A Systematic Review