Pre-Workout Nutrition: What to Eat & When

What you eat before training matters — but probably not as much as the internet wants you to believe. The goal is simple: fuel performance without feeling sluggish.

If you're training within 60-90 minutes, opt for something easily digestible. A banana with a tablespoon of peanut butter, a small bowl of oats, or a rice cake with honey will do the job.

Training first thing in the morning? Fasted training is fine for moderate-intensity sessions, but if you're hitting heavy lifts or high-intensity intervals, even a small snack 30 minutes before can noticeably improve output.

Hydration is often more important than food. Dehydration of just 2% bodyweight can reduce performance by up to 25%. Start sipping water at least an hour before your session.

Avoid high-fat and high-fibre meals within 90 minutes of training. They digest slowly and can cause discomfort during intense movements. Save the steak and salad for post-workout.

Caffeine remains the most effective legal performance enhancer. 1-3mg per kg of bodyweight, consumed 30-60 minutes before training, consistently improves strength, endurance, and focus in research.