You can follow a perfectly structured training program, nail your execution, and stay consistent, but if you’re chronically under-fuelled or poorly fuelled, your performance will eventually show it. Pre-workout nutrition is one of the simplest performance enhancers you have control over, yet it’s also one of the most commonly overlooked.
Most people ask, “What should I eat before a workout?” The reality is that there isn’t one perfect answer. The best pre-workout meal depends on your timing, digestion, training demands, and personal preferences.
The infographic outlines examples, not mandatory foods, but options that make sense depending on how far out from training you are. Here's how to think about it.
1. Timing Dictates What Your Digestion Can Handle
2-3 hours before training
You’ve got plenty of time to digest a full balanced meal. This is where wholegrains, fruit, veg, lean proteins, and moderate fats work extremely well. Great for afternoon or evening trainers who eat a proper meal earlier in the day.
1-2 hours before training
Digestion becomes more important. Here, lower-fat and moderate-fibre meals help keep gastric emptying predictable, while still giving you the carbs and protein you need to perform.
30-60 minutes before training
Now digestion is king. Choose foods that sit lightly: faster-digesting carbs (like toast jam bananas rice cakes), low fat, low fibre, low volume. Perfect for early-morning lifters or anyone training soon after a previous meal.
0-30 minutes before training
If timing is tight, keeping it simple is the best choice. A small portion of fast-digesting carbs (and/or a small amount of protein) is dramatically better than training under-fuelled.
2. Macronutrients Matter but Digestion Matters More
Carbohydrates support high-intensity anaerobic training, but only if they’re actually available when you train. A gut full of undigested food won’t improve performance, and may leave you feeling sluggish, bloated, or nauseous.
Understanding your digestion rhythms helps you choose meals that keep you energised without discomfort.
3. Your Goals and Preferences Shape Your Choices
A bodybuilder deep into prep might choose more filling, fibrous carbs earlier in the day and simpler carbs pre-training.
Someone with a sensitive gut may need extremely predictable pre-training routines.
Someone who dislikes refined carbs might simply need more time between eating and training.
The “best” pre-workout meal always depends on the blend of performance, digestion, preference, and timing.
The goal isn’t to eat a magical food, it's to choose the right fuel at the right time so your training performance is supported, not hindered. Better fuelling equals better training quality, which ultimately means better progress.
Need more structure or direction with your goals? Our team offers personalised guidance for anyone wanting to improve their performance, physique, and daily habits. Reach out below!