What you eat before exercise significantly impacts your energy levels, performance, and results. The right pre-workout nutrition strategy provides your body with the fuel it needs to train at its best while supporting your long-term fitness goals.

Timing Your Pre-Workout Meal

The ideal timing for pre-workout nutrition depends on meal size and composition:

  • 3-4 hours before: Complete meal with carbs, protein, and moderate fat
  • 1-2 hours before: Smaller meal or snack with emphasis on carbs and protein
  • 30-60 minutes before: Small, easily digestible carbohydrate source with minimal protein

Carbohydrates: Your Primary Performance Fuel

Carbohydrates are the body’s preferred energy source during high-intensity exercise:

  • Aim for 0.5-1.0g of carbs per kg of bodyweight before training
  • Choose faster-digesting options closer to workout time
  • For morning workouts, even a small amount of carbs can significantly improve performance

Protein’s Supporting Role

Including protein in your pre-workout nutrition:

  • Helps minimize muscle protein breakdown during training
  • Provides amino acids for recovery and muscle building
  • May improve post-workout protein synthesis when combined with post-workout protein

Aim for 15-30g of protein, depending on meal timing and total size.

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