You've carved out time for the gym. You've got your playlist ready. But what you eat beforehand can be the difference between a session where you feel strong and focused, or one where you're watching the clock waiting for it to end.
The science is clear: pre-exercise nutrition improves performance. Research published in the Journal of the International Society of Sports Nutrition shows that consuming carbohydrate and protein before resistance training increases muscle glycogen stores, reduces muscle damage, and facilitates greater training adaptations.
Here's what the evidence says actually works, whether you're lifting weights, doing cardio, or hitting a class.
Timing Your Pre-Gym Meal (Evidence-Based)
Aim for eating a meal rich in complex carbohydrates and protein 2-3 hours before exercise. This allows proper digestion and optimal glycogen availability.
Research from the American Council on Exercise suggests 30-45g of both carbs and protein at this timing. Porridge with banana, toast with eggs, or Greek yoghurt with fruit.
Easy-to-digest carbs only. A meta-analysis found that pre-exercise carbohydrate improved resistance training volume, particularly when fasted for 8+ hours beforehand.
Fasted exercise increases muscle protein breakdown. If training fasted, post-exercise nutrition becomes more important to reverse the catabolic state.
What to Actually Eat
Your body stores roughly 2,000 calories of glycogen in muscles and liver - your primary fuel for high-intensity exercise. Consuming carbohydrate before training decreases muscular fatigue, particularly in fast-twitch muscle fibres, and spares protein from being used as energy.
Aim for 1.4-2.0g protein per kg bodyweight daily for exercising individuals. Pre-workout, aim for about 0.25g/kg of high-quality protein (around 20-30g for most people), along with carbohydrates for energy.
Best Pre-Gym Meals (2-3 Hours Before)
Chicken & Rice
The classic for a reason. Add some vegetables for micronutrients. Keep the sauce light.
Pasta with Lean Protein
Chicken, turkey mince, or prawns. Tomato-based sauce rather than creamy.
Fish with Sweet Potato
Salmon or white fish. Sweet potato digests well and provides sustained energy.
Porridge with Protein
Add a scoop of protein powder or have eggs on the side. Top with banana.
Best Pre-Gym Snacks (30-60 Minutes Before)
Banana
Nature's energy bar. Quick carbs plus potassium. Easy on the stomach.
Rice Cakes with Jam
Fast-digesting carbs. Low fibre means no digestive issues.
Toast with Honey
Simple, effective. White bread digests faster than wholemeal before training.
Handful of Dried Fruit
Dates, apricots, raisins. Concentrated energy in small packages.
Different Goals, Same Principles
If You're Lifting Heavy
You need energy for big compound movements. Don't skimp on carbs - they fuel performance. A full meal 2-3 hours before is ideal. If you're cutting, at least have a banana or some fruit before training.
If You're Doing Cardio
Less food needed than lifting, but still don't train completely depleted. For sessions under 45 minutes, a light snack is enough. For longer cardio, treat it more like the full meal approach.
If You Train First Thing
Some people thrive training fasted, others feel terrible. If fasted doesn't work for you, try a banana and coffee 20 minutes before. Your body adapts over time - give it a few weeks before deciding.
What to Avoid Before the Gym
- High-fat foods: Takes too long to digest. No burgers, fried foods, or creamy sauces
- High-fibre foods: Can cause digestive discomfort. Save the big salad for later
- Large meals too close: Blood goes to digestion instead of muscles
- Excessive liquids: Protein shakes can sit heavily. Save most protein for after
- Unfamiliar foods: Not the time to experiment. Stick with what you know works
- Too much caffeine: Some is fine, but overdoing it causes jitters and poor performance
The Caffeine Question
It's an effective ergogenic aid. 3-6mg per kg bodyweight, consumed 60 minutes before exercise, produces performance benefits of approximately 2-3% in most exercise tasks. At 70kg, that's 210-420mg - roughly 2-4 cups of coffee.
Around 74% of elite athletes use caffeine before training. However, doses exceeding 7mg/kg can cause adverse effects including tremors and gastrointestinal discomfort. If you train in the evening, caffeine can impair sleep - and poor sleep hurts recovery more than caffeine helps performance.
Evidence-Based Summary
Consuming protein and carbohydrate before training maximally stimulates protein synthesis, improves training volume, and facilitates adaptations. Aim for 20-30g protein + 30-45g carbs 60-90 minutes before, or a carb-focused snack if closer to training. Stay hydrated - even 2% dehydration impairs performance. Total daily protein intake (1.4-2.0g/kg) matters more than perfect timing.
After your session, what you eat matters too. Read our guide on what to eat after the gym to maximise your recovery.
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