Pre-Workout Fueling

Pre-workout fueling

Your pre-workout meal should be easy to digest and include foods rich in carbohydrates (e.g. rice, oats, pasta, or potatoes), with smaller amounts of protein-rich foods and healthy fat. This combination of macronutrients will provide sustained energy to help you get through your workout!

Protein and Fat

Both protein and fat slow the digestion and absorption of carbohydrates, so the closer your meal is to your workout, the less protein or fat you should eat. On the other hand, eating a meal devoid of fat and protein could leave you hungry and lacking in energy.

Carbohydrates

Choose healthy carbohydrates, such as whole wheat toast, fresh fruit, or low fat yogurt that provide glucose for quick fuel.

• Pre-exercise meals:
  • Baked potato with beans, cheese, tuna, hummus or chicken and vegetables
  • Pasta with tomato sauce, cheese and vegetables
  • Chicken or prawn stir-fry with noodles
  • Rice with beans
  • A sandwich/pita/roll/bagel/wrap/burrito filled with chicken, fish, cheese, egg, falafel or peanut butter and salad
• Pre-exercise snacks:
  • Bananas or any other fresh fruit
  • A handful of dried fruit and nuts or seeds
  • A smoothie
  • Toast with nut butter
  • Fruit and nut bars
  • Oat or granola bars
  • Porridge, oatmeal or whole grain cereal with milk