What to Eat Before a Workout (Timing and Macros)

Pre-workout nutrition directly affects training performance, energy during the session, and recovery afterwards. Getting it right is simpler than most people think, and doesn't require expensive supplements.

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What Pre-Workout Nutrition Actually Does

Provides energy for the session: Glycogen (stored glucose in muscles) is the primary fuel for high-intensity training. Eating carbohydrates before training tops up glycogen stores, allowing higher intensity and longer sustained performance.

Ensures amino acid availability: Having protein in circulation during and after training improves muscle protein synthesis response to the training stimulus.

Prevents performance-degrading hunger: Training on an empty stomach (especially after a full day without eating) reduces power output, increases fatigue perception, and can impair technique due to concentration issues.

The Optimal Pre-Workout Macros

Carbohydrates: The priority

• Amount: 0.5-1g per kg bodyweight (35-70g for a 70kg person)
• Type: moderate to fast digesting, white rice, oats, banana, bread
• Higher GI (faster digesting) options work better closer to the session; lower GI carbs work well 2-3 hours before

Protein: Important addition

• Amount: 20-40g
• Any complete protein source works

Fat: Keep low pre-workout

• Fat slows gastric emptying, which can cause GI discomfort during training
• Keep to under 15-20g in the pre-workout meal, particularly if eating close to the session

Fibre: Moderate

• High fibre (15g+ in a single meal) can cause GI discomfort during training
• Standard meal amounts are fine; avoid very high-fibre foods immediately pre-workout

Timing Guide

Practical Pre-Workout Meals by Time Window

2-3 Hours Before Training (Full Meal)

Grilled chicken + white rice + salad:

• 150g chicken breast (30g protein)
• 200g cooked white rice (52g carbs)
• Mixed salad (minimal oil dressing)
• Total: ~520 kcal, 30g protein, 52g carbs

Salmon + sweet potato:

• 150g salmon (25g protein)
• 200g sweet potato (37g carbs)
• Total: ~480 kcal, 25g protein, 37g carbs

Pasta with lean turkey:

• 150g dry pasta, cooked (55g carbs)
• 100g lean turkey mince (22g protein)
• Tomato sauce
• Total: ~550 kcal, 30g protein, 60g carbs

1-1.5 Hours Before Training (Medium Snack/Small Meal)

Oats + protein shake:

• 40g oats with water (27g carbs)
• 1 scoop protein powder in milk (25g protein, 10g carbs)
• Total: ~320 kcal, 30g protein, 37g carbs

Greek yogurt + banana + small handful granola:

• 200g Greek yogurt (20g protein)
• 1 banana (27g carbs)
• 20g granola (16g carbs)
• Total: ~370 kcal, 22g protein, 43g carbs

30-60 Minutes Before Training (Small Snack)

Banana + protein shake:

• 1 banana (27g carbs)
• 1 scoop protein in water (25g protein)
• Total: ~230 kcal, 25g protein, 27g carbs

2 rice cakes + 1 tbsp peanut butter:

• Rice cakes (26g carbs)
• Peanut butter (5g protein, 8g fat)
• Total: ~220 kcal, 7g protein, 26g carbs (useful when protein has been adequate earlier)

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Pre-Workout for Different Training Types

Strength training: Carbohydrates are the priority fuel. Glycogen powers the intense, short-duration muscular contractions of lifting. Higher carbohydrate pre-workout meals improve both lifting volume and strength output.

HIIT: High glycolytic demand, carbohydrates are critical. Similar to strength training in pre-workout carbohydrate needs.

Moderate cardio (45-60 min): More metabolically flexible, moderate carbohydrates are sufficient. Fat oxidation contributes more to fuel at lower intensities.

Long cardio (90+ min): Higher carbohydrate need before the session AND may require carbohydrates during (gels, sports drinks) for sessions over 90 minutes.

What to Avoid Before Training

Very high fat meals: Slow digestion → risk of nausea and sluggishness during training. Avoid 200+ kcal of fat within 90 minutes of training.

Very high fibre meals: Similar GI risk, can cause cramping and urgency during running or cardio. Keep pre-workout fibre moderate (under 10g in the meal).

Large portions too close to training: Being too full impairs performance and comfort. Adjust portion size to timing.

Novel foods: Don't experiment with new foods before important training sessions or competitions, stick with familiar options.

The Bottom Line

Pre-workout nutrition doesn't need to be complicated: carbohydrates + protein at the right timing window. The size and composition adjusts based on how long before the session you're eating, more food and more diversity with 2+ hours; smaller and simpler within 60 minutes.

Use our Macro Calculator to fit pre-workout meals within your daily calorie and macro targets.