Pre-Workout Nutrition

Why Does it matter what we eat before exercise?

Good nutrition helps give you energy to perform better during exercise, as well as improve recovery and reduce muscle damage after a workout.

When should I eat before a workout?

A full meal should be eaten about 2-3 hours before a workout session to allow sufficient time for digestion.

A snack can be eaten 30-60 minutes before a session for a quick boost of energy.

What should we eat before?

Hydration is the most important factor. You want to start out any workout well hydrated to perform at your best!

A combination of carbohydrates and protein is best to enhance performance and prevent muscle damage. A small amount of healthy fats is also fine to include. Avoid anything too high in fat or fibre too close to exercise as this can slow down digestion and cause some stomach discomfort during your workout!

Example of pre-workout meals 2-3 hours before exercise:

• Vegetable omelette, avocado and toast.

• Oats, seeds, fruit, and Greek yoghurt.

• Meat/meat alternative, potato, salad with olive oil dressing.

• Meat/meat alternative and salad sandwich.

Examples of pre-workout snack 30-60 minutes before a session:

• Greek yoghurt with fresh/ dried fruit

• Fresh fruit on its own such as a banana

• Smoothie

• Rice cakes with thinly spread peanut butter and banana

Author: Emma Conlon, ONI Nutrition Coach

ONI Personal Training | Massage Therapy | Nutrition Coaching | Movement Coaching