What to Eat Before Your Workout
Optimize performance with the right pre-workout meal. Timing and macros.
Calorie calculation examples by profile
Active woman, 1h workout
Very active woman, 1.5h workout
Active man, 1h workout
Very active man, 1.5h workout
The importance of pre-workout nutrition
Your pre-workout meal determines your performance and available energy. A well-composed meal allows you to train harder, longer, and promotes better muscle connection. Conversely, poor timing or composition can hurt your session.
Optimal timing before training
Ideal timing depends on meal size. A full meal should be eaten 2-3 hours before to allow digestion. A light snack can be consumed 45-60 minutes before. Avoid training fasted if you're aiming for optimal performance, especially for intense sessions.
Ideal pre-workout meal composition
Prioritize complex carbs for stable energy: rice, pasta, oatmeal. Add a moderate portion of protein (20-30g) to protect your muscles. Limit fats and fiber that slow digestion. Example: 80g rice + 120g chicken = ideal pre-workout meal.
Adapting to your goal
When bulking, this meal can be more substantial. When cutting, simply ensure you have enough energy to perform. Voical helps you plan and track this strategic meal to optimize your training sessions.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Pre-Workout Nutrition
Your pre-workout meal is a strategic element of sports nutrition. Well-chosen, it optimizes your performance, energy, and long-term results.
The Science of Pre-Training Nutrition
Your body primarily uses muscle glycogen during exercise. A meal rich in complex carbohydrates replenishes these stores and provides the energy needed for a productive session.
Optimal Timing and Composition
| Timing | Meal Type | Example |
|---|---|---|
| 2-3h before | Full meal | Rice + chicken + vegetables |
| 1-2h before | Light meal | Oatmeal + whey |
| 30-45 min before | Snack | Banana + few almonds |
Pre-Workout Meal Examples
Full Meal (2-3h before)
- 80g basmati rice (dry)
- 120g grilled chicken
- Green vegetables
- Total: ~450 kcal, 60g carbs, 35g protein, 5g fat
Light Meal (1-2h before)
- 60g oatmeal
- 1 scoop whey
- 1 banana
- Total: ~400 kcal, 55g carbs, 30g protein, 8g fat
Snack (30-45 min before)
- 1 banana
- 1 rice cake
- Total: ~150 kcal, 35g carbs, 2g protein, 1g fat
Pre-Training Macros
- Carbs: Main component (0.5-1g/kg)
- Protein: Moderate portion (20-30g)
- Fats: Keep low (<15g)
- Fiber: Keep low to avoid discomfort
Mistakes to Avoid
- Eating too close to training: Causes discomfort and cramps
- Not enough carbs: Insufficient energy to perform
- Too much fat: Slow digestion, heaviness
- Training fasted for intense sessions: Reduces performance
Why Voical Can Help You
Planning your pre-workout meals is essential for performance. Voical lets you quickly log your meals and verify that the composition is suited to your session. Optimize every workout with thoughtful nutrition.