Your pre-workout meal should consist of foods high in carbohydrates, essential amino acids-rich protein, and healthy fats. This combination will supply your body with the necessary energy to enhance your workout performance, allowing you to train harder and longer, ultimately optimizing your potential. While determining the ideal pre-workout meal may be challenging, there are numerous simple meal and snack options that can provide the energy and nutrients your body requires before exercising.
As a nutritionist, I advocate for nourishing your body with wholesome foods and nutrition instead of relying on pre-workout supplements. However, I must admit that I keep a stock of workout supplements in my pantry as a backup for situations when time is limited. While workout supplements can be convenient, they are costly and not as beneficial for your body as consuming actual food.
The available evidence indicates that consuming foods, especially protein and carbohydrates, before a strength/resistance workout can lead to greater gains in muscle protein compared to consuming them after the workout [1]. Although there is some evidence suggesting that the effects on muscular adaptations are almost the same when consuming protein before or after a workout [2].
While I acknowledge the benefits of consuming food before a workout and the potential consequences of not doing so, such as feeling dizzy, lightheaded, and an increased risk of injury, I understand that it may not always be feasible to eat beforehand due to time constraints. It is advisable to have your last meal or snack 1-4 hours before exercising to allow for proper digestion and avoid any stomach issues. For optimal results, the closer the pre-workout meal is to your session, the smaller it should be to ensure your body can digest the food before starting the workout.
I want to clarify that eating before a workout is not necessary. Some people prefer exercising on an empty stomach, while others find it difficult to do so. It depends on personal preference and the type of workout planned. For workouts lasting less than 60 minutes, you may not feel the need to eat beforehand. However, for more intense or longer workouts, you might require an energy boost. Personally, I can do a 30-45 minute HIIT session in the morning without eating breakfast. Yet, for weight and resistance training, I must have a meal beforehand to avoid feeling sluggish and to perform better during the workout.
Below are some convenient and simple pre-workout snacks that I suggest consuming approximately 1-2 hours prior to your workout:
1. Low-fat plain Greek yogurt with banana and granola (around 400-500 kcal).
Low-fat plain Greek yogurt: 125g
Banana: 1 medium
Low-sugar granola (or homemade granola): around 30-50g
Squeeze of honey (1 teaspoon)
2. Apple and almond butter snack (around 160 kcal)
Apple: 1, cored and cut into slices.
Almond butter: 1 tablespoon. Spread on each slice of apple.
Sprinkle with some cinnamon.
3. Wholegrain toast with boiled egg (around 320 kcal)
Wholegrain bread: 2 slices, toasted
Egg: 1, boiled
Butter: 1 teaspoon to spread on toast
4. Low-fat plain Greek yogurt with strawberries and almond flakes (around 400 kcal)
Low-fat plain Greek yogurt: 125g
Strawberries: 80g
Flaked almonds: 30g
Squeeze of honey (1 teaspoon)
5. Porridge and fruit (around 300 kcal for dairy milk, a little less if you use a milk substitute).
Rolled oats: 50g
Milk (semi-skimmed or non-dairy alternative): 100ml
Blueberries: 80g
Cinnamon: 1 teaspoon
6. Banana and trail mix (around 360 kcal)
Banana: 1 medium
Sultanas: 30g
Almonds (with skin, unsalted): 30g
7. Pre-workout berries & chia smoothie (around 440 kcal)
Low-fat plain Greek yogurt: 300g
Strawberries: 80g
Blueberries: 80g
Banana: 1 medium
Chia seeds: 2 tablespoons
Honey: 1 teaspoon
There are excellent energy ball recipes available online, and I suggest having 2-3 of them before your workout if you plan to prepare them in advance. These energy balls are a convenient snack to prepare in large quantities and store in the refrigerator, requiring only about 10 minutes to make! Below is a recipe you can use:
Ingredients:
1 & 1/2 cups rolled oats
1 teaspoon cinnamon
1 tablespoon chia seeds
1/2 cup nut butter of your choice
2 tablespoons honey
4 tablespoons almond milk
2 tablespoons sultanas
Method:
Mix all the dry ingredients in a bowl (i.e. everything apart from honey, almond milk, and nut butter)
Combine both the honey and nut butter in a saucepan on low heat until they are combined. Once combined, mix into the dry ingredients bowl.
Slowly add and mix in the milk into the bowl, 1 tablespoon at a time. You might not need all the milk, or you might need to add an extra tablespoon or two depending on the consistency to make the sticky balls.
Once the mixture is all combined, roll into balls and let the balls set in the fridge for around 30 minutes.
Take home message:
Consuming a balanced mix of carbohydrates, protein, and healthy fats prior to exercising can effectively fuel your body for optimal performance during the workout. Opting for nutritious foods over pre-workout supplements is recommended, and there are plenty of quick snack options available to provide the necessary energy. It's worth noting that eating before exercising is not mandatory, as preferences vary among individuals. Additionally, the decision may be influenced by your fitness objectives, such as whether you aim to enhance strength or focus on weight loss.
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