What should you eat before you train?
Your pre-workout meal should be an easily digestible meal, consisting of foods that don’t cause cramping, bloating or fatigue. I believe you should not train in a fasted state, as your body needs fuel to perform at its best. The meal should consist of high carbohydrates, moderate protein, and low fat and low fibre content. Carbohydrates are the body's preferred fuel source, providing the energy needed for your muscles to perform optimally. Carbohydrate examples: white rice, oats, potatoes, and bananas. On the other hand, protein is essential for muscle strength, growth, and recovery but is not an efficient source of immediate fuel. Lean steak, chicken breast, fish, and protein powder are excellent protein sources to include in your pre-workout meal. However, it's essential not to consume excessive fats or fibre before training, as they can slow down digestion and cause stomach discomfort during your workout (e.g. oil, butter, nuts, avocado, salmon, or ribeye fillet).
The timing of your workout will also play a role in determining your pre-workout meal. If you train early in the morning, you'll need a larger carb intake before the workout compared to training later in the day when your body can utilize the carbs from meals consumed throughout the day. Some individuals may require a substantial pre-workout meal (e.g. half a chicken breast and two cups of rice), while others may prefer a smaller snack-like option (e.g. a scoop of protein powder and half a banana).
Hydration and sodium intake is equally important. Your pre-workout meal or your total daily nutrition should include some salt. Water and sodium are essential for muscle contraction and overall performance. Depending on your body weight, exercise intensity, and frequency you’ll need anywhere between 2 to 3 litres of water, and half a teaspoon to 3 teaspoons of good quality salt per day. Finding the right balance may take some experimentation to see how you feel, and how your body responds.
If you have a demanding strength training session planned with sets taken to failure, or if you're training early in the morning, consuming a meal that includes a large portion of your daily carbs will be highly beneficial. This ensures your body has the necessary energy to support your performance and get the most out of your training efforts. Ultimately, it's essential to experiment and figure out what works best for you by considering your daily nutrition, total carb requirements, workout timing, and how your body responds and performs in the gym after each pre-workout meal.