Fueling Your Performance

Why Pre-Workout Nutrition Matters

Eating the right foods before exercise provides energy, supports performance, and aids recovery. The goal is to fuel your body with nutrients that boost stamina and minimize fatigue.

What to Eat Before a Workout

1. Carbohydrates: These are your primary energy source. Slow digesting carbs like oatmeal, fruit, whole-grain bread, or rice provide sustained energy

2. Protein: Consuming protein pre-workout can help with muscle recovery and growth. Examples include Greek yogurt, eggs, or a protein shake.

3. Healthy Fats: While not the focus, small amounts of fats from nuts or avocado can provide sustained energy for longer workouts.

   
   

Timing Your Pre-Workout Meal

• 2-3 Hours Before: Have a balanced meal with carbs, protein, and a small amount of fat. For instance, chicken with rice and veggies.

• 30-60 Minutes Before: Opt for a light snack, such as a banana with peanut butter or a small protein bar.

Hydration

Staying hydrated is crucial for optimal performance. Drink water throughout the day and consider a pre-workout drink if necessary.

Things to Avoid

• Avoid heavy, fatty, or fiber-rich foods close to your workout to avoid potential digestive discomfort.

Snack Ideas!

If you have 1-2 hours before your workout, a combination snack (more than one macronutrient) is optimal to keep your body ready to work. Think about these options:

• Crackers or fruit (carbs) and cheese (protein, fat)

• Hummus (protein, fat) with pita (carbs)

• Yogurt (protein, carbs) with granola (carbs)

If you’re exercising in about an hour or less, a small snack of mostly carbohydrates, which are quickly digested, is your best bet. Try:

• A banana or applesauce

• Wholegrain cereal and milk

• Toast with jam

• Pre-workout mixed with water or juice