What to eat before bootcamp matters because these classes are brutal. Burpees, box jumps, sprints, kettlebells - bootcamp combines high-intensity cardio with strength work in a way that demands serious fuel. Show up underfed and you'll hit a wall halfway through. Show up overfed and you'll regret it during the first burpee.
Why Bootcamp Nutrition Is Different
Bootcamp is essentially HIIT (high-intensity interval training) combined with resistance exercises. This means your body is rapidly switching between energy systems - burning through glycogen stores during intense bursts while also demanding strength for weighted exercises. Unlike steady-state cardio, you can't rely on fat oxidation alone. You need accessible carbohydrate fuel.
The Energy Demands (What Research Shows)
HIIT and circuit training burn 400-700 calories per hour depending on intensity. But the real challenge is the anaerobic demand - high-intensity efforts primarily use glycogen (stored carbs) as fuel.
Studies show HIIT can deplete muscle glycogen by 50-60% in just 30 minutes. Low glycogen = early fatigue, poor performance, and that "hitting the wall" feeling.
Pre-workout nutrition ensures you start with full glycogen stores - critical for performing well through the entire class.
Timing Your Pre-Bootcamp Meal
The timing window depends on how much you're eating. Larger meals need more digestion time. Too close and you'll feel sluggish or nauseous during burpees.
2-3 Hours Before (Full Meal)
If you have time for a proper meal, eat 2-3 hours before class. This allows complete digestion while keeping glycogen stores topped up. Focus on carbs with moderate protein, low fat.
1-2 Hours Before (Light Meal)
A smaller meal with easily digestible carbs works well here. Think toast with banana, small bowl of porridge, or rice with a bit of chicken. Keep portions moderate.
30-60 Minutes Before (Snack Only)
If you're short on time, have something small and simple - banana, few dates, small handful of dried fruit. Carbs only, very low fat and fibre to speed digestion.
What to Eat: The Science of Pre-Workout Fuel
What Research Recommends for HIIT
- Carbohydrates are primary fuel: 1-4g per kg bodyweight in the hours before, depending on timing
- Glycaemic index matters: Moderate-to-high GI carbs 1-2 hours before ensure quick availability
- Protein is supportive: 15-25g can help reduce muscle breakdown during intense exercise
- Fat slows digestion: Keep fat low to speed gastric emptying
- Fibre can cause issues: Reduce fibre intake in pre-workout meal to avoid GI distress
Best Pre-Bootcamp Foods
2-3 Hours Before (Full Meal)
- Chicken with rice and vegetables - Balanced, easy to digest
- Pasta with tomato sauce - Classic carb loading, low fat
- Porridge with banana and honey - Great for morning classes
- Toast with eggs - Carbs + protein, keep yolks moderate
- Rice bowl with salmon - Carbs, protein, omega-3s
1-2 Hours Before (Light Meal)
- Banana with nut butter - Quick carbs, small amount of protein
- Toast with jam or honey - Simple, fast-digesting carbs
- Small bowl of cereal - Low-fibre options with milk
- Rice cakes with banana - Very easy to digest
- Greek yoghurt with fruit - Protein and carbs
30-60 Minutes Before (Quick Snack)
- Banana - Classic, reliable, fast energy
- Few medjool dates - Natural sugars, easily digested
- Small sports drink - Quick carbs, hydration
- Handful of dried fruit - Concentrated carbs
- Few sips of smoothie - Don't overdo volume
Morning Bootcamp Classes
Early morning sessions present a challenge - you've been fasting overnight and glycogen stores are lower.
- Option 1 - Light breakfast: Wake 90+ minutes early, have toast or banana
- Option 2 - Quick snack: Wake 30-60 minutes early, have banana or dates
- Option 3 - Fasted: Some people train fasted, but expect reduced performance for HIIT
- Night before: Have a carb-rich dinner to maximise glycogen stores overnight
Fasted HIIT leads to earlier fatigue compared to fed exercise. For best performance, eat something.
Lunchtime Bootcamp
If you're squeezing in a lunchtime class:
- Breakfast: Eat a proper carb-rich breakfast (porridge, toast, cereal)
- Mid-morning: Light snack around 10am (banana, small granola bar)
- Before class: Nothing heavy - maybe a few bites of banana if needed
- After class: Have your lunch as your recovery meal
After-Work Bootcamp
Evening classes need strategic eating throughout the day:
- Lunch: Include good carbs - don't skip pasta or rice thinking you'll "save calories"
- Afternoon snack (3-4pm): Toast with banana, yoghurt with fruit, or small sandwich
- Before class: Banana or dates if hungry, otherwise the afternoon snack carries you through
- Don't arrive empty: 5+ hours since lunch = depleted glycogen = poor performance
Hydration Before Bootcamp
You'll sweat heavily during bootcamp, so start hydrated:
- Throughout the day: Drink water regularly, don't wait until you're thirsty
- 2 hours before: 500ml water
- Right before: Small sips only - a sloshing stomach affects burpees
- During class: Sip when needed between exercises
What to Avoid Before Bootcamp
- High-fat meals - Slow to digest, sit heavy during exercise
- High-fibre foods - Risk of GI distress during intense movement
- Large portions - Less is more when you're about to do burpees
- New foods - Stick to what you know works for you
- Dairy (for some) - Can cause discomfort during high-intensity exercise
- Spicy foods - May cause reflux during jumps and core work
Evidence-Based Pre-Bootcamp Summary
- HIIT depletes 50-60% of muscle glycogen in 30 minutes - start with full stores
- Timing: Full meal 2-3 hours before, light meal 1-2 hours, snack 30-60 min
- Carbs are king: Focus on easily digestible carbohydrates
- Protein is helpful: 15-25g reduces muscle breakdown during exercise
- Keep fat and fibre low: Both slow digestion and can cause GI issues
- Fasted HIIT = reduced performance: Eat something for morning classes
- Hydrate early: Can't catch up during class
Finished your session? See our guide on what to eat after bootcamp.
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