What Should You Eat Before Training?
What you eat before training can affect your energy, strength, concentration and how enjoyable your session feels.
But pre-workout nutrition does not need to be complicated.
The best option depends on when you train, how much time you have beforehand and what your stomach can comfortably handle.
What Should a Pre-Workout Meal Include?
For most people, a good pre-workout meal should include:
Carbohydrates for energy
Protein to support muscle recovery
Enough fluid to arrive properly hydrated
Good carbohydrate options include rice, potatoes, pasta, bread, oats, cereal, bagels and fruit.
Protein options include chicken, eggs, Greek yoghurt, milk, tuna, tofu or a protein shake.
The closer you are to training, the smaller and easier to digest your food should normally be.
Training Early in the Morning
You do not need to wake up hours earlier just to eat a full breakfast.
Around 20 to 45 minutes before training, try:
A banana
Toast with jam
A small yoghurt
Half a bagel
A protein shake with fruit
You can then have a larger breakfast after your session.
Some people feel comfortable training without eating first. That is fine if your performance and energy are still good.
However, fasted training is not automatically better for fat loss.
If you regularly feel weak, light-headed or unable to train properly, try adding a small snack beforehand.
Training at Lunchtime
A solid breakfast and a mid-morning snack can prepare you for a lunchtime session.
For example:
Breakfast: Eggs on toast, porridge or Greek yoghurt with fruit and cereal.
Pre-workout snack: A banana and yoghurt, a small bagel or a protein shake with fruit.
Have your normal lunch after training to support recovery.
Training in the Afternoon
Your lunch will usually be your main pre-workout meal.
Good options include:
Chicken and rice
Lean mince with pasta
A tuna jacket potato
A chicken wrap with fruit
Tofu with noodles
If you are still hungry closer to your session, have a banana, cereal bar, yoghurt or a few rice cakes.
The biggest mistake is skipping lunch, becoming busy at work and then trying to train hard on nothing but coffee.
Training in the Evening
You can either train before or after dinner.
If you train before dinner, have a good lunch and an afternoon snack such as a bagel, yoghurt and fruit or a protein shake with a banana.
If you prefer eating dinner first, give yourself around two to three hours before training where possible.
Keep the meal sensible. A huge takeaway immediately before squats or deadlifts is unlikely to feel comfortable.
Training Late at Night
Late-night training does not mean you need to avoid food.
Have your main evening meal two to three hours before training, followed by a small snack if needed.
After your session, choose something light and easy to digest:
Greek yoghurt and fruit
Cereal with milk
Eggs on toast
A protein shake and banana
A small wrap
Be careful with caffeinated pre-workouts in the evening. A better session is not worth sacrificing several hours of sleep afterwards.
What Should You Eat 30 to 60 Minutes Before Training?
When you are eating close to your session, keep things small and simple.
Try:
A banana
Toast with jam or honey
A cereal bar
A small bowl of cereal
Rice cakes
Fruit and yoghurt
A small protein shake
Avoid experimenting with large, greasy or high-fibre meals immediately before training.
Do You Need Pre-Workout Supplements?
No.
Pre-workout supplements can be useful, but they are optional.
They cannot replace eating enough food, staying hydrated, sleeping properly and following a suitable training programme.
For many people, a banana, some water and a proper meal earlier in the day will do the job perfectly well.
Find a Routine That Works for You
There is no single perfect pre-workout meal.
Some people can comfortably train an hour after eating. Others may need two or three hours.
Pay attention to how you feel, keep things practical and build a routine that fits around your work, family and lifestyle.
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