What to Eat Before You Train: A Simple Pre-Workout Nutrition Guide
Fitness & Nutrition | Brown Bag Protein Blog
Training on empty can leave you flat halfway through a session; eating the wrong thing too close to the gym can leave you queasy on the first set. Getting pre-workout nutrition right is mostly about timing and simple ratios — here’s the framework.
Timing: work backwards from your session
- 2–3 hours before: a full meal with carbs, protein, and some fat
- 1–1.5 hours before: a smaller snack, lighter on fat and fibre
- 30–45 minutes before: something fast-digesting and mostly carbs, if anything at all
The closer you get to training, the simpler your carbs should be — think banana, toast, or a rice cake rather than a big bowl of oats or beans, which can sit heavily during exercise.
The macronutrient split that works
A pre-workout meal or snack built around a roughly 3:1 carb-to-protein ratio eaten 1–3 hours out suits most training styles. Aim for about 20–30g of protein and enough carbohydrate to fuel the session.
Simple pre-workout combinations
- Porridge with a scoop of protein stirred in — our Chocolate or Vanilla Protein Porridge covers both sides of the ratio in one bowl
- A banana with a small handful of nuts, plus a protein shake afterwards if training is close
- A protein flapjack 45–60 minutes out — quick carbs with a meaningful protein hit
- Toast with jam and a shake, for early-morning sessions when there’s no time to cook
What about pre-workout supplements?
Caffeine-based pre-workouts like our Sentinam Cherry Blast or Sour Apple aren’t a substitute for food — they sharpen focus and push output once the fuelling is sorted. Our 10g sample packs are a low-risk way to check how your body responds before committing to a full 400g tub.
The bottom line
Eat a real meal 2–3 hours out when you can, keep anything closer to training light and carb-forward, and treat protein as part of the pre-workout plan, not just the post-workout one.
Sources: Healthline · Academy of Nutrition and Dietetics · NASM Blog