I had a conversation with a client this week about what to eat before training and it reminded me how confusing pre-workout nutrition can feel. So I wanted to share the advice I gave them with all of you.
Here’s a simple guide based on how much time you have before your workout:
1–2 Hours Before Workout
Aim for a balanced meal with carbs + protein. Keep fat and fiber low to avoid digestive issues.
Greek yogurt + banana + honey
Oatmeal with protein powder + berries
Turkey or egg white wrap
Chicken + white rice + cooked veggies
Protein smoothie (I personally like 1 of 2 options: chocolate protein powder, water, peanut butter, banana OR vanilla protein powder, little bit of OJ, and strawberries + 1/2 banana)
30–60 Minutes Before Workout
Focus on fast-digesting carbs and a little protein.
Rice cakes + peanut or almond or butter + honey
Half a banana + a hard-boiled egg
Applesauce pouch (like GoGoSqueez)+ 1/2 protein shake
15–30 Minutes Before Workout
Keep it light and mostly carbs.
Banana or half a banana
Fruit snacks or dried fruit
Honey Stinger waffle
If you’re ever unsure what to eat or when just ask! We have a registered dietitian on staff! Nutrition doesn’t have to be complicated, and we’re here to help you fuel with purpose.
