How to Maximize Your Workouts with Pre-Workout Nutrition

Every workout requires at least three essentials: energy, endurance and focus — and when it comes to making the most of your workouts, pre-workout nutrition is critical.

A well-rounded pre-workout meal primes your body for action, boosts your stamina and sets you up for faster post-workout recovery. Starting an exercise routine without the right pre-workout fuel, however, can leave you dragging through each set, feeling fatigued halfway or battling to keep your energy up.

To help you combat workout fatigue and power through each exercise, we’ve compiled our best pre-workout nutrition insight and practices.

Understanding the Basics: Carbohydrates, Proteins and Fats

The foods we eat can be categorized into carbohydrates, proteins and fats. Each plays a unique role in fueling your workout: 

• Carbohydrates – Carbs act as your main energy source. Whether it's a quick sprint or a high-intensity weight session, carbs are the first line of fuel that your body reaches for to power your workout. Prioritizing easy-to-digest carbs, such as fruits or whole grains, before your workout gives you a quick energy boost without weighing you down. 
• Proteins – Proteins are essential for muscle recovery and support. Including protein in your pre-workout meal helps support muscle repair, especially during strength training or intense endurance workouts. Small amounts of Greek yogurt, nuts or lean meats are great options to have before exercise. 
• Fats – Fats provide sustained energy, particularly for longer workouts or low-intensity activities. Healthy fats, like those found in avocados, nuts or olive oil, are slowly digested, providing a steady source of energy.

Does Timing Matter?

When prepping your pre-workout nutrition, prioritize eating a light amount of carbohydrates and proteins about one hour before you head to the gym. 

If you plan to consume a heavier portion, you may want to schedule your meal one to two hours before your workout to allow your body to fully digest the food. Exercising too soon after a large meal can cause stomach troubles due to the build-up of stomach acid during digestion. 

Best Pre-Workout Snacks

According to some experts, a quick snack is enough to fuel a full workout. When meal prepping, prioritize high-quality carbs that are easy to digest, such as bananas, grapes, watermelon, dates and peaches. From there, you can start to add in moderate protein sources that contain both fiber and fat to aid digestion.

Here are our favorites.

#1 Banana and Almond Butter

Bananas are a great go-to for quick energy. Packed with natural carbs that your body can use right away, they’re perfect for a pre-workout boost without any fuss. Adding a bit of almond butter brings in some healthy fats and protein, which help sustain that energy longer and give your muscles a little extra support. Plus, the potassium in bananas helps fend off muscle cramps, which no one wants mid-squat.

Grab this snack 30 to 60 minutes before your workout — it’s light, portable and incredibly easy to put together.

#2 Greek Yogurt with Peaches and Honey

Greek yogurt is a fantastic source of protein, which can aid in muscle repair and helps sustain energy levels throughout your workout. Adding peaches provides a mix of quick-digesting carbohydrates as well as antioxidants, potassium, iron and zinc to support overall health. 

A small drizzle of honey can round out the snack with a natural sugar boost and give you quick access to energy without a crash. 

This pre-workout snack is ideal for sessions involving strength training or high-intensity intervals, as the protein in yogurt can help prevent muscle breakdown. Aim to have this about an hour before working out for maximum benefits without feeling overly full.

#3 Oatmeal with Sliced Banana

For longer workouts or days when you need sustained energy, reach for a classic: oatmeal. 

This slow-digesting carb gives you a steady stream of pre-workout fuel without the dreaded crash. Adding some banana slices increases the carb content with a potassium boost to help keep muscle cramps at bay, while a sprinkle of cinnamon keeps blood sugar stable (and adds a sweet touch). 

It’s a great choice if you’re heading out for a run or plan on spending a solid hour at the gym. Have it about 90 minutes before working out to give your body time to digest for maximum comfort and energy.

#3 Whole-Grain Toast with Avocado and a Sprinkle of Sea Salt

If you’re looking for something a little more filling but not too heavy, try whole-grain toast with avocado. The complex carbs in the toast provide long-lasting energy, while avocado brings healthy fats that help you push through those last few sets. A sprinkle of sea salt adds flavor and replaces some sodium you’ll lose through sweat. 

This one’s great for moderate to long workouts, especially if you need something satisfying. Aim to eat this one to two hours before exercising so you feel energized without being weighed down.

#4 Protein Shakes

If you’re in a rush, reach for a pre-workout supplement like an easy-to-make protein shake. Using a quality protein powder gives your body a quick source of protein for muscle support, and adding additional nutrients from berries or spinach can provide carbohydrates and sugars for quickly usable energy during a workout.

Our whey protein shake is an excellent choice for those with limited time before a workout, as it’s easy to prepare and digest. Blend it 30 to 45 minutes before your workout for an energy boost that keeps you focused and ready.

Fuel Your Workout With INVIGOR8

When fueling your workout with the best pre-workout nutrition, finding the right mix of nutrients is essential for sustained energy and effective muscle recovery. You’ll want to prioritize high-quality protein sources and easily accessible carbohydrates that quickly convert to fuel for optimal exercise performance.

Fortunately, the INVIGOR8 organic superfoods powder strikes that perfect balance.

Crafted to help build lean muscle, our protein powders include 20 grams of grass-fed whey protein and over 18 vitamins and minerals to support full-body wellness in and outside of the gym. They come in several delicious flavors, too, including French Vanilla, Chocolate Brownie, Salted Caramel and Natural Strawberry.

The best part? INVIGOR8 protein powder is free from preservatives, artificial sweeteners and added sugars so you know you’re only fueling your body with the very best. You can shop this pre-workout supplement by itself or in our complete weight loss kit alongside favorites like our unflavored collagen peptides.

Now that you’ve got your pre-workout snacks covered, find post-workout snack recommendations and maximize your workout today with INVIGOR8.

Sources:

1. Mayo Clinic. 5 nutrition tips to maximize your workouts. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/5-nutrition-tips-to-maximize-your-workouts
2. Healthline. How Long Should You Wait to Exercise After Eating? https://www.healthline.com/nutrition/exercise-after-eating
3. Healthline. Pre-Workout Nutrition: What to Eat Before a Workout. https://www.healthline.com/nutrition/eat-before-workout
4. Mayo Clinic. Eating and exercise: 5 tips to maximize your workouts. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506
5. Academy of Nutrition and Dietetics. Timing Your Pre- and Post-Workout Nutrition. https://www.eatright.org/fitness/physical-activity/exercise-nutrition/timing-your-pre-and-post-workout-nutrition