I’ve been coaching for over 20 years, working with hundreds of clients across thousands of sessions. One of the biggest challenges each one of my clients struggles with is dialing in their pre-workout meal.
It’s one of the most important decisions you make for your performance (right up there with your post-workout nutrition). Get it right, and your workout feels strong, focused, and productive. Get it wrong, and it can completely derail your session.
I’ve seen it play out countless times.
Eat too close to your workout, or choose the wrong foods, and you feel heavy, sluggish, maybe even nauseous. Wait too long, and now you’re lightheaded, weak, and running on fumes.
There is some trial and error involved in getting it right. But over the years, through my own training and competing, and through coaching so many clients there are clear patterns that work.
Here’s what I’ve found:
Train in a fed state
There are people who swear by fasted workouts. But in my experience, when I’ve seen the same person train both fasted and fed, 9 times out of 10, they perform better when they’ve eaten.
They have more strength, better stamina, and sharper focus.
Their energy is more stable, and they tend to have fewer cravings later in the day. On the flip side, fasted training often leads to more fatigue, and ironically, more overeating later.
If you’ve been avoiding food before workouts because you’re worried about feeling sick or sluggish, this next part is for you.
If you’re eating within 2 hours of your workout
Keep it small and easy to digest. Focus on simple carbs with a bit of protein.
Some options:
Protein smoothie with fruit
Toast + 1 egg
Beef jerky + fruit
Toast + essential aminos
Personally, if I’m training early, I’ll do half a scoop of protein powder in my coffee and a piece of toast. That works great for me.
What doesn’t work (for most people):
Dairy
High-fat proteins
Fruit by itself
Large meals
These tend to leave people feeling off—heavy, sluggish, or nauseous.
If you’re eating 2+ hours before your workout
You have more flexibility here. Most foods will sit fine, but there’s one big mistake to avoid: Going heavy on both fats and carbs in the same meal. That combination is a recipe for feeling sleepy, sluggish, or even sick during your workout.
I’ve seen this too many times, someone grabs a big lunch (think Cali burrito), shows up to a 5pm workout, and 20 minutes in they’re just trying not to throw up.
A better approach:
Protein + carbs
Protein + fats
Or a balanced meal with all three
Just keep portions reasonable.
Think of food as fuel
If you owned a high-end sports car that required premium fuel, you wouldn’t fill it with regular gas and expect peak performance.
Your body works the same way.
If you consistently fuel it with low-quality food, don’t be surprised when your energy, strength, and performance suffer.
When you eat well, whole foods in balanced meals, you feel the difference. More energy + strength = better workouts.
Simple as that.
I’d love to hear what pre-workout meals have worked best for you—just reply to this email. I read every response.
Leave a Reply