Pre Workout Nutrition

Pre-workout nutrition doesn’t have to be complicated. At the end of the day, the most important variables are your daily calorie & macronutrient intakes. But there are still a few factors we should consider. The first is to mostly avoid large meals within 1-2 hours of a training session. If you start training soon after a large meal, it’s common for people to feel some stomach discomfort because you are still digesting a large portion of the foods you consumed.
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About carbohydrates and protein, the timing of these nutrients is less important than once thought [1]. If you consume balanced meals around your training, usually you don’t need a designated pre-workout meal. But it certainly can’t hurt to have a light meal with carbs and protein 1-3h before working out. You can find protein and carb targets for your pre-workout meal in the 3rd slide.
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Lastly, we have hydration. Making sure you are well hydrated before your training session helps you perform better in the gym [2]. If you’d like a boost before your workout, pre-workout caffeine consumption can also be of benefit due to caffeine’s performance-enhancing effect