The goal of Pre-Workout Nutrition is to fuel yourself for the upcoming training sesssion.

A very common question we get when somoene starts with us is what they should eat before they workout?

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

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 as 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, or focus primarily on hydration or something light like a half of 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, & carbs.

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.

Nutrition timing is very important, but also differes between individuals. You may have o try a few strategies to see what works best for you.