Have you ever hit the gym full of intention, motivated, playlist ready, goals in sight, only to find your energy nosediving halfway through? Maybe your stomach feels off, or you’re uncomfortably full, or worse, light-headed and struggling to push through your warm-up.
Here’s a truth that too often goes unspoken: your pre-workout nutrition can either fuel your performance or sabotage it.
It’s Not Just About What You Eat, It’s When and How
Let’s be honest. Many people train on either an empty stomach or after grabbing something that looked “healthy” but felt like a brick during squats.
Fueling your workout properly doesn’t just mean eating something. It means eating the right combination of nutrients, at the right time, in the right portion. The goal is stable energy, optimal performance, and zero digestive discomfort.
The Ideal Pre-Workout Meal: A Strategic Blend of Carbs, Protein, and Hydration
Carbohydrates (15–30g) - Carbs are your body’s preferred source of fuel for most forms of training, especially resistance training, high-intensity intervals, or endurance work. The key is to choose easy-to-digest sources that deliver glucose steadily, not a blood sugar rollercoaster.
Great options: white rice, honey, bananas, low-fibre cereal, rice cakes, sourdough toast
Protein (10–20g) - Including a modest portion of lean protein helps to maintain muscle protein synthesis during your session, especially if you haven’t eaten in a few hours.
Great options: Greek yoghurt, whey protein, egg whites, turkey slices, cottage cheese
Hydration - Dehydration of just 2% can impair performance, cognitive function, and strength. Start sipping water 2 to 3 hours before training and continue with small amounts leading up to your session.
Add a pinch of sea salt or an electrolyte tablet for better fluid absorption if you’re training hard or sweating heavily.
Timing is Everything
30 to 60 minutes before training: Stick to lighter meals that prioritise faster-digesting carbs and proteins. Avoid heavy fats or high-fibre ingredients, as they slow digestion and can cause bloating.
Example: Greek yoghurt with honey and half a banana
2 to 3 hours before training: You can afford a fuller meal with a balanced macronutrient profile.
Example: Grilled salmon, jasmine rice, and steamed courgette
Avoid These Common Pitfalls
❌ High-fat foods: Peanut butter, nuts, or avocado might seem “clean,” but they slow gastric emptying and are not ideal pre-workout.
❌ High-fibre meals: Beans, lentils, fibrous vegetables are fantastic for gut health, but not before lifting.
❌ Overeating: Even the right foods in excess can weigh you down. Keep your pre-training meals portion-controlled and purpose-driven.
What This Looks Like In Real Life
If you train in the morning:
* A banana with a scoop of whey in water 30 minutes before
* Or Greek yoghurt with berries and honey
If you train mid-day or in the evening:
* 2 to 3 hours before: chicken breast, basmati rice, roasted carrots
* 30 to 60 minutes before: rice cakes with honey and a protein shake
The Result?
✅ Stable energy throughout your session
✅ More reps, heavier loads, and sharper focus
✅ Quicker recovery between sets
✅ No bloating, no crashes, no regrets
Training is hard enough. Don’t let poor fuelling make it harder.
Takeaway: Think of your body like a high-performance engine. You wouldn’t fuel a race car with poor quality fuel and expect it to win. The same applies to your body. Feed it with purpose. Train with intensity. Recover with intention.
What’s your current pre-workout go-to? Tried something that worked (or didn’t)? We’d love to hear it — drop your thoughts in the comments.
And if you found this helpful, save it or share it with someone who’s been dragging through their workouts lately.
Team P6