Pre-Workout Nutrition to Fuel Your Performance

Do you sometimes hit a wall during your training sessions? You know, that feeling when you are struggling with a weight that usually goes up much faster, or tapping out halfway through your intervals? Maybe you’re new to training or getting back in the swing of things and can’t seem to find your energy. Wherever you are on your journey, you will meet that wall if you aren’t properly fueling your body prior to training.

The benefits of proper pre-workout nutrition are both physical and mental. When you eat the right nutrients prior to physical activity, you will have more energy to push harder and for longer periods of time, as well as reduce the risk of injury. And when your body performs better, your focus, mental toughness, and confidence will experience gains along with your body. Grabbing an energy drink and “hoping for the best” will only get you so far, so let’s talk about foods that will support your training.

Since carbohydrates are the primary energy source that our bodies use for all activities, they are crucial to your performance, especially if you are lifting heavy or performing at high intensity. Protein is also beneficial to your pre-workout nutrition to support strength gains and muscle growth. Protein powders, especially hydrolyzed whey, are an excellent and quick-digesting source of fuel. Fat should generally be avoided close to training time; however, eating a small amount of almond butter, nuts, or avocado prior to a longer endurance session can help provide more energy for sustained efforts.

So, in addition to a quality carbohydrate source and protein powder (like 1st Phorm Intra-Formance and Phormula-1, respectively) here are some healthy snack/small meal options to consume an hour or two before you train.

    Greek Yogurt
    Apple Slices w/ Almond Butter
    Fruit & Protein Smoothie
    Egg Whites & Rice
    Grilled Chicken & Sweet Potato

Factors to consider when deciding the best time for your pre-workout meal include the type of workout, the duration of the session, the kind of foods you’re eating, and how your body responds to eating before exercise. The closer you are to training time, the more important it will be to select foods that are digested quickly and contain mainly carbs with ample protein. This will help prevent stomach discomfort during training.

Let us know what your favorite pre-workout snacks/meals are, and reach out to us if you need further assistance with your training or nutrition.