Proper nutrition plays a crucial role in optimizing training performance. The meal before strength training, in particular, can have a significant impact on energy, performance, and muscle growth. In this article, we explain which nutrients are important before training, the optimal time for the pre-workout meal, and which foods are the best choices.
The importance of pre-workout nutrition
The meal before strength training provides the body with the necessary energy reserves for an intense training session . A well-thought-out pre-workout diet can:
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Increase training performance
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Promote muscle protein synthesis
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Accelerate regeneration
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Prevent muscle loss during training
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Ensure constant energy levels
The optimal time for the pre-workout meal
The timing of food intake before training is crucial for optimal nutrient availability. We recommend the following guidelines:
1-2 hours before training: A complete meal with carbohydrates, protein, and some fat. 30-60 minutes before training: A lighter snack consisting primarily of quickly digestible carbohydrates and some protein. Directly before training: If needed, a quickly available energy source such as a piece of fruit or a sports drink.
The optimal time for each individual depends on your digestion and the timing of your workout. Experiment with different time frames to find out what works best for your body.
Macronutrients before strength training
Carbohydrates – The main source of energy
Carbohydrates are the primary fuel for intense strength training. They are stored as glycogen in the muscles and used during training for explosive power development.
Recommended amount: 0.5-1g per kg body weight before training Ideal sources:
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oatmeal
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Wholemeal bread
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Bananas
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rice
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sweet potatoes
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Quinoa
Before demanding workouts, we recommend focusing on complex carbohydrates, which provide a long-lasting energy supply. For short, intense workouts, readily available carbohydrates can also be a good option.
Proteins – The building blocks for muscle growth
Proteins provide the essential amino acids needed for muscle building and repair. A protein-rich meal before training can reduce muscle breakdown during exercise and shorten the recovery period.
Recommended amount: 0.2-0.3g per kg body weight Ideal sources:
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Lean poultry
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Eggs or egg whites
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Greek yogurt
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cottage cheese
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Whey protein
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Plant protein sources such as tofu or legumes
Fats – In moderation before training
Fats should be used sparingly in the immediate pre-workout meal, as they can slow digestion. However, small amounts of healthy fats are safe, especially if consumed 1-2 hours before training.
Recommended amount: Low to moderate (5-15g) Ideal sources:
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Nuts and seeds in small portions
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avocado
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olive oil
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Natural yogurt
Optimal pre-workout meals for different training times
Morning training
When training early in the morning, overnight glycogen storage is reduced. Here we recommend:
Option 1 (60-90 minutes before training):
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Oat flakes with banana and whey protein
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A small portion of nuts or chia seeds
Option 2 (30 minutes before training):
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Protein smoothie with banana and berries
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Small piece of wholemeal bread with some honey
Lunch or afternoon training
With later training times, you have more flexibility in designing your pre-workout meal:
Option 1 (1-2 hours before training):
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Chicken breast with sweet potatoes and steamed vegetables
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Whole grain rice with salmon and vegetables
Option 2 (30-60 minutes before training):
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Greek yogurt with honey and banana
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Protein bar with medium carbohydrate content and low fat
Evening training
When you train in the evening, you have usually already eaten enough during the day:
Option (1-2 hours before training):
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Whole-grain wrap with lean meat and vegetables
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Quinoa bowl with chicken or tofu and vegetables
Hydration before strength training
Adequate fluid intake is just as important as solid food:
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500-600ml of water 2-3 hours before training
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200-300ml of water 20-30 minutes before training
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For longer or intensive sessions: electrolyte drink with a light carbohydrate content
Pre-workout supplements: useful or unnecessary?
In addition to natural foods, certain nutritional supplements can support training performance:
Caffeine: 3-6mg per kg of body weight about 30-60 minutes before training can increase performance and concentration.
Creatine: 3-5g before training can improve strength performance, especially during explosive movements.
Beta-alanine: 2-5g can improve endurance during high-intensity exercise.
BCAAs: 5-10g can be helpful during fasted workouts to minimize muscle loss.
However, we recommend that you primarily rely on natural foods and consider supplements only as a complement.
What you should avoid before training
Some foods can impair exercise performance and should be avoided:
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Highly fatty meals that sit heavily on the stomach
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Large amounts of fiber directly before training
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Excessively sugary snacks that can lead to blood sugar fluctuations
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Alcoholic beverages that impair performance and recovery
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Highly bloating foods such as cabbage or legumes
FAQ: Frequently asked questions about pre-workout nutrition
Can I exercise on an empty stomach?
For some people, training on an empty stomach works well, especially for shorter, moderate sessions in the morning. However, for intense strength training, we recommend at least a light snack to ensure optimal performance and avoid muscle loss.
Should I prioritize carbohydrates or protein before training?
Both nutrients are important, but carbohydrates should dominate in quantity in the pre-workout meal as they are the primary source of energy.
What is the optimal pre-workout nutrition for muscle building?
For maximum muscle building, we recommend a combination of complex carbohydrates and high-quality protein 1-2 hours before training, for example brown rice with chicken or oatmeal with whey protein.
What to do if you have stomach problems before training?
If you have a sensitive stomach, choose easily digestible carbohydrates and proteins, such as bananas, rice crackers, or whey protein. Avoid high-fiber and high-fat foods shortly before training.
Do I really need a pre-workout supplement?
No, pre-workout supplements are not a necessity. A balanced diet with the right foods at the right time can provide similar benefits. However, supplements can be used in certain situations.
With the right pre-workout nutrition strategy, you can maximize your training performance and achieve optimal results. Experiment with different meals and timing to find the best solution for you.
