Pre-Workout Nutrition

Proper nutrition is an important consideration for athletes who want to maximize their performance.  No diet directly increases Strength, Power, or Endurance, but an adequate diet allows athletes to train and compete to the best of their abilities.  Always avoid training, practicing, or playing on an empty stomach, since your body can’t perform as effectively or efficiently without fueling up and hydrating first.

Although the quality of your pre-workout meal or snack is important, virtually anything you eat prior to a workout is better than no food at all.  Here are some guidelines to help you with pre-workout nutrition planning:

As a general rule, you should try to eat 30-90 minutes before you train, practice, or play.  Eating too close to your workout can leave you feeling bloated and sluggish.  Keep in mind you can adjust this time frame based on what works best for you.

Keep it light.  The goal is not to fill up on food.  You want to eat enough to fuel your workout, but not so much that it actually becomes an impediment to your performance.

When choosing your pre-workout meal or snack, you need all three macro-nutrients: carbohydrate, protein, and fat.  You should aim for the same carb to protein ratio – about 2:1 – as I described previously in, Post-Workout Nutrition, and no more than ten grams of fat.  Since carbs are what fuel most of your workout, you should consume at least 20 grams.

A nutritious, convenient pre-workout meal could be Greek yogurt and an apple, or a peanut butter and jelly sandwich.  The Greek yogurt or peanut butter provides protein and fat, while the apple or bread and jelly provides carbs for workout fuel.  And, of course, remember to drink plenty of fluids.

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