What you eat before a workout is as important as the workout itself. The proper pre-workout meal gives your body the fuel to perform at its best, recover efficiently, and support long-term fitness goals.
In this article, we discuss what our four personal trainers had to say about their go-to pre-workout meal tips for sustained high energy levels. We also dive into why pre-workout nutrition matters, top pre-workout meal picks, and when to eat before a workout.
Here’s what they had to say:
Aleks: Fuel for sustained energy
Go-to meal: sourdough toast with avocado and scrambled eggs
Why it works:
Aleks’s breakfast combines the ideal balance of complex carbohydrates, protein, and healthy fats. Sourdough toast offers slow-releasing carbohydrates, providing steady energy throughout a workout. Avocados are packed with heart-healthy fats that promote nutrient absorption and keep you satiated. The scrambled eggs provide high-quality protein, essential for muscle repair and recovery.
Trainer insight:
“Breakfast is crucial for setting up my day. I often go for sourdough with avocado and scrambled eggs. This combo hits all the macronutrients and keeps me full until lunch—important when you’re on your feet all day.”
Pro tip:
Sourdough bread is easier to digest than many other types of bread due to its fermentation process. Sourdough could be a great choice if you’re sensitive to gluten or looking for a gentler bread on the stomach before a workout.
Fun fact:
Avocados contain more potassium than bananas! Potassium helps support muscle function and prevents cramps, making it a great addition to your pre-workout meal.
Carol: simple and effective
Go-to meal: Greek yogurt with granola and berries
Why it works:
Carol’s pre-workout meal of Greek yogurt with granola and berries is light yet nutrient-dense. Greek yogurt is an excellent protein source, supporting muscle recovery and providing long-lasting energy. The granola and berries provide quick-digesting carbs and antioxidants that help fight oxidative stress from intense physical activity.
Trainer insight:
“I keep it simple. Greek yogurt with granola and berries is light and energising. If I need a snack later, I’ll grab mixed nuts or hummus with rice crackers to keep my energy up.”
Nutrition fact:
Greek yogurt contains twice as much protein as regular yogurt, making it a better choice for muscle repair. Plus, the probiotics in yogurt support gut health, helping you feel better overall.
Fun fact:
Berries, especially blueberries, are rich in antioxidants, which can help reduce inflammation and soreness after a tough workout.
Casey: A classic choice for sustained energy
Go-to meal: porridge with homemade berry compote and chia seeds
Why it works:
Casey’s love for porridge is based on its perfect blend of slow-releasing carbohydrates and fibre. Oats provide steady energy that lasts through the morning, while the berry compote is a natural source of vitamins, especially vitamin C, which helps your body absorb iron. The chia seeds are packed with omega-3 fatty acids and add extra fibre and protein to the meal.
Trainer insight:
“Porridge is my all-time favourite breakfast! I top it with homemade berry compote and chia seeds. The slow-releasing energy keeps me going, and it’s packed with nutrients.”
Pro tip:
Adding chia seeds to your meals boosts your omega-3 intake. Omega-3 helps reduce inflammation and supports joint health, which is important for keeping you injury-free during intense workouts.
Each of our trainers’ meal choices showcases that pre-workout nutrition doesn’t have to be complicated. A balanced approach combining protein, complex carbohydrates, and healthy fats will provide the fuel needed to optimise performance and energise you throughout the day.
By listening to their bodies and selecting meals that work for them, our trainers demonstrate the importance of personalisation in fuelling workouts.
Why Pre-Workout Nutrition Matters
Your body needs fuel to perform at its best, and the right pre-workout meal can make a huge difference. Eating before a workout provides the energy needed to improve endurance, delay fatigue, and help muscles recover. Studies have shown that consuming carbohydrates before exercise can improve endurance by up to 20%, especially during high-intensity sessions.
A balanced pre-workout meal should include:
- Complex Carbohydrates: These provide long-lasting energy to sustain you throughout your workout.
- Protein: Essential for muscle repair and recovery, helping your muscles rebuild stronger.
- Healthy Fats: Offer slow-releasing energy and help your body absorb key vitamins.
3 Top Pre-Workout Meal Picks
1. Overnight Oats with Chia Seeds and Almond Butter
Ingredients: Oats, chia seeds, almond butter, almond milk
Why It Works: A balanced mix of slow-releasing carbs, healthy fats, and protein for sustained energy. Chia seeds provide omega-3s and fiber, aiding digestion and muscle function.
Fun Fact: Chia seeds can absorb 10 times their weight in water, keeping you hydrated.
2. Avocado Toast with Scrambled Eggs
Ingredients: Wholegrain toast, avocado, scrambled eggs
Why It Works: Heart-healthy fats and protein support muscle repair and provide sustained energy. Wholegrain toast ensures a steady flow of energy.
Trainer Tip: A sprinkle of chili flakes can boost metabolism.
3. Greek Yogurt with Mixed Berries and Nuts
Ingredients: Greek yogurt, mixed berries, almonds or walnuts
Why It Works: High-protein, antioxidant-rich berries, and healthy fats keep you energized and reduce post-exercise soreness.
Interesting Fact: Blueberries have anti-inflammatory properties, helping reduce muscle soreness
Meal Timing: When to Eat Before a Workout
It’s not just what you eat, but when you eat that matters. Eating your pre-workout meal about 1-3 hours before exercise allows your body ample time to digest and absorb the nutrients, giving you a sustained energy release throughout your workout. If you’re exercising first thing in the morning and don’t have much time, a lighter snack like a banana with almond butter or a small protein bar 30 minutes before your session is ideal.
Consuming carbohydrates 1-2 hours before a workout can increase muscle glycogen stores by 25%, delaying fatigue and enhancing endurance, particularly in longer or more intense workout sessions.
Hydration: don’t forget the water!
While nutrition is crucial, hydration plays an equally important role in ensuring peak performance. Starting your day with a glass of water helps combat early-morning dehydration, which can significantly impair your workout. Even a 2% drop in hydration can decrease athletic performance, so be sure to drink up before you hit the gym.
Pro Tip: Combine your morning water with a small cup of coffee for an extra performance boost. Studies show that caffeine can enhance endurance and improve focus, increasing workout effectiveness by up to 11%.
Bottom line: Set yourself up for success
Your morning routine, including what you eat and when you eat it, sets the tone for a successful workout. By focusing on balanced pre-workout meals rich in complex carbs, protein, and healthy fats, you can maximise energy levels, improve endurance, and enhance recovery.
Take the time to experiment with different meal options, and listen to your body to find the fuel that works best for you.
