What to Eat Before a Training Session

The Goal of Pre-Workout Nutrition

The goal of pre-workout nutrition is to fuel yourself for the upcoming training session. A very common question we get when someone starts with us is: what should they eat before they workout?

We typically want to have a combination of high-quality protein and carbs before (and after) a training session.

Timing Matters

What you eat and how much you eat depends on the timing of your nutrition and the type of activity you're going to do. In this case, we are talking about a full body strength training session.

30 Minutes or Less

Something very light and digestible—some people may not be able to tolerate anything in their stomach right before a hard training session. You could try:

• Half a protein shake before, half after your workout
• Focus primarily on hydration
• Something light like half a banana or a few orange slices

~1 Hour Before

This is a perfect time to have a protein shake, as a meal closer to your workout will probably not have enough time to digest.

~2-3 Hours Before

A regular balanced meal of protein, fats, and carbs.

The Danger of Training Fasted

If you haven't eaten in 4 or more hours before a training session, this is where we usually see a pretty large decrease in performance, as well as a higher chance someone will start to get nauseous and/or lightheaded during a workout.

When blood is pumping to your working muscles and not your stomach for digestion, this can leave people feeling sick and they may want to throw up whatever is undigested in their stomach.

Finding Your Sweet Spot

Nutrition timing is very important, but also differs between individuals. You may have to try a few strategies to see what works best for you. Pay attention to how you feel during your workouts and adjust your pre-workout nutrition accordingly.