Which foods and how much to eat depends on the type, duration and intensity of the workout.
A good rule of thumb is to eat a mixture of carbs and protein prior to exercise.
If you eat fat with your pre-workout meal, then it should be consumed at least a few hours before your workout (2).
Here are some examples of balanced pre-workout meals:
If Your Workout Starts Within 2–3 Hours or More
- Sandwich on whole-grain bread, lean protein and a side salad
- Egg omelet and whole-grain toast topped with avocado spread and a cup of fruit
- Lean protein, brown rice and roasted vegetables
If Your Workout Starts Within 2 Hours
- Protein smoothie made with milk, protein powder, banana and mixed berries
- Whole-grain cereal and milk
- A cup of oatmeal topped with banana and sliced almonds
- Natural almond butter and fruit preserve sandwich on whole-grain bread
If Your Workout Starts Within an Hour or Less
- Greek yogurt and fruit
- Nutrition bar with protein and wholesome ingredients
- A piece of fruit, such as a banana, orange or apple
Keep in mind that you don’t need to eat many pre-workout meals at different times. Just choose one of these.
For best results, experiment with different timings and nutrient compositions.
In addition, some supplements can also be useful before exercise
Supplement use is common in sports. These products may enhance performance, improve strength, increase lean body mass and reduce fatigue.
Below are some of the best pre-workout supplements.
- BCAAS (branched chain amino acids
- Beta Alanine
These pre-workout supplements have been shown to increase work output, strength, endurance, anaerobic power, reaction time, focus and alertness.