Pre-Workout Meal Guide
Pre-workout meal = energy + muscle preservation. 1-3 hr before for moderate meal; 30-60 min before for light meal. High carb (fuel) + moderate protein. Limit fat and fiber (slow digestion).
Timing Recommendations
3 hr before: full meal — rice + chicken + vegetables. 1-2 hr before: medium meal — oats + fruit + 1 tbsp peanut butter. 30 min before: light — banana + yogurt or energy bar + water.
- •Carbs: kg × 1-3 g (intensity-dependent)
- •Protein: 20-30 g
- •Fat + fiber minimum
Fasted vs Fed?
Morning fasted: light cardio OK. Heavy training drops performance 10-20%. Fed supports performance but very full stomach causes discomfort.
Frequently Asked Questions
Coffee pre-workout?▼
Yes — 30-60 min before, 100-200 mg caffeine boosts performance 3-5%, supports endurance + power.
Scientific References
- Kerksick CM (2017) ISSN exercise & sports nutrition review.
This content is for general information only and does not replace medical advice. Consult your physician or a registered dietitian for personalized guidance.