Pre-Workout Nutrition

The pre-workout meal supplies fuel and primes recovery. General guidance:

• Timing and size: A balanced meal 3–4 hours before allows full digestion and can be larger. 1–2 hours before, choose a smaller, carbohydrate-focused, lower-fat and lower-fiber snack to minimize gastrointestinal distress, since fat and fiber slow gastric emptying. Within ~30–60 minutes, a small, easily digested carbohydrate (banana, sports drink, toast) is appropriate if needed.
• Carbohydrate tops off glycogen and steadies blood glucose; ~1–4 g/kg in the hours before harder/longer sessions (see Carbohydrate Timing for Endurance).
• Protein (~20–40 g) in the pre-workout meal contributes amino acids that remain available through training, which is part of why the post-workout window is not urgent (see The "Anabolic Window" — Evidence vs Hype).
• Caffeine ~3–6 mg/kg about 60 minutes before can enhance performance (see Caffeine as an Ergogenic Aid).
• Fluids: arrive well hydrated; ~5–7 mL/kg in the hours before (see Hydration and Fluid Replacement).

Training fasted (e.g., early-morning) is acceptable for low-to-moderate sessions and some prefer it; for hard or long sessions, eating beforehand generally supports better performance. Individual GI tolerance varies — practice race-day fueling in training.

• Larger balanced meal 3–4 h out; smaller carb-focused, low-fat/fiber snack 1–2 h out.
• Carbohydrate ~1–4 g/kg before harder/longer sessions.
• ~20–40 g protein pre-workout extends amino-acid availability.
• Caffeine ~3–6 mg/kg ~60 min prior (optional ergogenic aid).
• Hydrate ~5–7 mL/kg beforehand; rehearse fueling in training.