What To Eat Before Training

If you want to maximize the effectiveness of your time in the gym, proper nutrition before training is crucial.

This article will explain what to eat before training based on some basic principles of pre-training nutrition. We will discuss each of the three macronutrients and their effect on nutrition, especially how they provide the body with energy for exercise. Next, we’ll discuss meal timing and its impact on performance, then suggest pre-workout meals, some ideas for snacks, and the best supplements to take before the gym: 

Carbohydrates

Carbohydrates, commonly known as carbons, are the body’s main source of glucose, the fuel it needs to function. Your body converts the carbohydrates you eat into energy in the form of glucose, but glucose can also be stored in your muscles as glycogen, which is essential for intense or prolonged training.

When your body needs glucose immediately, simple carbohydrates can be quickly digested and available for fuel. Long-term research has supported the importance of consuming carbohydrates before training. One recent study found that athletes who consumed carbohydrates before training performed more repetitions and had more energy for longer strength training sessions than those who did not. 1

Athletes who train for long periods (for example, marathon runners) may use “carbon loading”, which is a high carbohydrate intake, to maximize their glycogen stores and help them maintain energy. 2

Protein

While many of us know we need protein to regenerate, we may not be fully aware of the benefits of consuming protein before exercise. The key to better results is to improve the anabolic response, i.e. the synthesis of muscle proteins, when going to the gym. Consuming protein before training means your body is prepared and has the necessary building blocks to help your muscles grow and recover. 3

Amino acids (the building blocks of protein available after protein digestion) are key to improving muscle recovery and overall strength. 4 Studies have also shown increased muscle protein synthesis when protein intake is split into 20-40g servings throughout the day, rather than larger post-workout amounts. 5

Fat

We know that the body prefers glucose as an energy source and that we usually use glycogen stores during intense training. However, long, steady-state exercise, which depletes our glycogen stores, makes us rely on another source of energy: fat.

Have you ever seen cardio machines that say “fat burning zone”? This is because the body uses stored fat as fuel when glucose is not readily available, so long cardio sessions are a good choice when trying to burn fat. 6 This usually occurs after 30-40 minutes of moderate-intensity aerobic exercise. 7 Although pre-workout fat is not the main source of energy during short and high-intensity workouts, it can help curb your appetite and slow down the digestion of carbohydrates, keeping you energized for your workout. 8

When to eat before training?

If you are thinking about mealtime, think about what time you plan to exercise and how long it will take. If you have time to eat a full meal before hitting the gym, try to make it 2-3 hours before exercise. It should be a balanced meal with carbohydrates, protein and fat.

This time frame gives your body time to digest complex carbohydrates and proteins. If you’re planning a strenuous workout and can’t wait that long, the safer option is a smaller meal with easier-to-digest foods (think simple carbs and a little protein) – but make sure you have at least 30-60 minutes to start your workout. 9

What to eat before intense training

Eat a full meal two to three hours before training. Depending on the time of day you train, it can be breakfast, lunch or dinner. Make sure you get a full carbohydrate complex, some healthy fat, and protein. Here’s what you can think of:

• Breakfast: Two toasts, a hard-boiled egg, an apple, and peanut butter
• Lunch: Grilled chicken salad, sweet potatoes and avocado.
• Dinner: Salmon, brown rice, baked broccoli

What to eat before a long workout

If you have at least an hour before training and are planning endurance training, such as a long run, cycling or jogging, opt for a large snack consisting primarily of carbohydrates, as well as some protein and fats.

• Sandwich with peanut butter and jam
• Whole grain pita with hummus
• Yogurt with blueberries and granola

What to eat immediately before a meal

If it’s been at least three hours since your last meal and you need a quick boost of energy before hitting the gym, focus primarily on carbs and eat some protein or fat. You may need to eat more if you plan on long or intense training.

• A banana and a few walnuts
• Crackers with cheese
• Granola bar

What supplements to take before training

Pre-workout supplements are a popular component of pre-workout nutrition. The ingredients below are often included in pre-workout supplements or can be taken alone.

BCAA

Branched chain amino acids called BCAAs are a popular pre-workout ingredient that quickly supplies your muscles with amino acids to build and repair muscle tissue. Research shows that they help maintain muscle endurance. 10

Creatine

Creatine occurs naturally in the body in muscles, but taking creatine as a pre-workout supplement can help you maximize your muscle stores for the best effect. Creatine can help increase both power and performance during high-intensity exercise. 10

Caffeine

Caffeine is taken to increase energy and also for its ability to improve concentration and performance during strength and resistance training. 10

Beta Alanine

Beta Alanin a supports carnosine, which is a key molecule in building muscle and has also been shown to help build muscle by increasing performance. 

While carbohydrates, proteins, and fats are important fuel for our body, timing in consuming nutrients can help you maximize your performance in training. While carbohydrates are your body’s preferred source of energy, proteins and fats can also help provide the energy you need for longer workouts, and pre-workout supplements are an effective way to get the nutrients you need. 

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