When it comes to nutrition for performance, pre-training nutrition is one of the most fundamental pieces of the puzzle.
While there are certain scenarios where skipping a pre-workout meal may be appropriate (e.g., very short sessions or recent meal intake), for most people striving for strength, hypertrophy, or peak performance, eating before training is highly recommended.
Think of it like fuelling a car before a race. Without enough petrol in the tank, you simply can’t expect to go full throttle.
Carbohydrates are the primary fuel source for high-intensity training. Depending on your body weight, session demands, and daily energy needs, your pre-workout intake might vary. A general guide is aiming for around 0.5–1g of carbs per kilogram of body weight.
However, it’s not just how much you eat that matters, what you eat and when you eat it are critical too.
• Meals consumed more than 2 hours before training should be balanced: including carbohydrates, protein, fats, and fibre.
• As you get closer to your session (within 60 minutes), you’ll want to shift towards foods that are low in fibre, fat, and protein to speed up digestion and avoid gastrointestinal discomfort.
A useful way to view this is through the lens of whole foods vs refined carbohydrates:
• Whole foods (like oats, fruits, rice) are packed with micronutrients and better suited when you have more time before your session.
• Refined carbs (like sports drinks, lollies, or energy bars) digest rapidly and can be a practical tool closer to training, especially if appetite is low or quick energy is needed.
Neither is inherently “better”, the choice depends on timing, digestion, and individual preference.
Whether it’s a full meal, a quick snack, or a small carbohydrate boost, strategic pre-workout nutrition can help you maximise performance, enhance adaptations, and ultimately get more out of every session.