Episode 213 – Pre-Workout Nutrition

In this episode, Aidan and Leah dive deep into the topic of pre-workout nutrition. While they’ve covered it before, this time they go further, discussing timing, specific nutrients, training goals, fat loss phases, fasted training, and even niche supplements. Whether you’re lifting weights, training for endurance, or just trying to feel better during your workouts, this episode has you covered.

Goal of Pre-Workout Nutrition

Pre-workout nutrition serves several key purposes. It provides energy for training, improves strength, endurance, and focus, reduces muscle breakdown, and supports better recovery. Some benefits are physical, while others come down to how you feel during training. Trial and error matters here. The best strategy combines both science and personal experience.

Who Benefits from Pre-Workout Nutrition?

Most people benefit from eating before training — even if it’s something small. While fasted training has its own section later, this part highlights that some form of pre-workout intake usually helps. Even when food doesn’t sit well or training is super early, there’s often a reduced approach that works. The performance benefits vary depending on session type and intensity. However, even when performance differences are small, lower RPE (rate of perceived exertion) can make training feel easier.

Gold Standard Timing

The ideal timing depends on what and when you train:

3 hours before → full meal
1–2 hours before → lighter meal/snack
<1 hour before → quick-digesting carbs (e.g. banana, rice cake)

Adjust timing based on your schedule and digestion. Don’t sacrifice sleep just to eat earlier. Some people tolerate food closer to training; others need longer. If performance or how you feel matters, finding your timing sweet spot is worth the effort.

Carbohydrates: The Research-Backed Fuel

Carbs are the most researched nutrient for pre-workout fuelling. Glucose is the body’s main fuel for higher-intensity training, and glycogen stores supply that fuel. The more your session ticks these boxes, the more carbs help:

Long duration
High intensity
Repeated use of the same muscle groups
Low glycogen stores
Carbs feel good when consumed

Endurance sessions respond especially well to carbs. Even when performance outcomes don’t change much, carbs often lower perceived effort, which still improves the experience.

Carbs in Practice: When They Matter Most

Think about a 2-hour morning leg session after a low-carb day — carbs will likely help. If carbs feel heavy or uncomfortable, consider what elite endurance athletes do. Many consume up to 90g of carbs per hour during training. Gut training and choosing simple carb sources can make it work.

In contrast, if you train for 45 minutes in the afternoon after eating well all day, you probably don’t need a dedicated pre-workout meal.

Endurance and RPE Benefits

In endurance training, carb intake before exercise almost always improves performance — especially when sessions are long or intense. An underrated benefit is the reduction in RPE. Research shows that low glycogen sessions increase effort, even when performance targets are met. Simply put, carbs make training feel easier.

Reactive Hypoglycemia

Some believe that eating simple carbs pre-workout leads to a spike and crash in energy. However, research doesn’t support this concern on a large scale. Most studies favour pre-workout carbs. That said, some individuals do experience symptoms — and CGMs can confirm this.

Interestingly, even those with reactive hypoglycemia may still perform better with carbs. Unless symptoms are obvious, there’s no strong reason to test for it. Overall, this isn’t something most people need to worry about.

Protein Around Training

Protein doesn’t boost performance during the session, but it helps with muscle breakdown and supports recovery. Having protein around training — either before, after, or both — is a smart move. For lifters and endurance athletes alike, it supports muscle maintenance. Just avoid large protein amounts too close to training to prevent digestive discomfort.

Fat

Fat isn’t a direct fuel for training, and you already have plenty stored energy. Eating too much fat right before training can lead to digestive issues. However, some athletes use fat to slow digestion when their pre-workout meal was a bit too early. This can help maintain energy during a session.

Other Nutrients and Performance Boosters

Sodium

Sodium can help if you feel lightheaded or dehydrated. It may also support hydration, improve blood volume, and even enhance gym pumps. Just avoid it if you have high blood pressure.

Caffeine

Low doses (1–3mg/kg) reduce effort. Higher doses (4–6mg/kg) improve endurance and strength. However, watch for side effects like anxiety or sleep disruption. Always personalise your dosage.

Glycerol

Used for hyperhydration, especially in combo with sodium. While niche, it’s useful for long, hot training sessions where dehydration is a concern.

Beetroot Juice / Nitrates

Improves blood flow, endurance, and gym performance. Some research suggests it may help joint pain, but findings are early. Downsides include cost and taste — and it’s unclear if short-term performance boosts lead to long-term gains.

Pre-Workout Nutrition in Fat Loss Phases

In a deficit, carb intake is often lower — yet pre-workout carbs become even more useful. You’re more likely to feel flat and under-fuelled. Shifting carbs to your pre-training window can help improve performance and preserve muscle, even during a cut.

Fasted Training: Pros, Cons & Caution

Fasted training increases fat oxidation but doesn’t improve fat loss or performance. Most elite endurance athletes follow high-carb diets. However, it’s fine for low-intensity sessions like Zone 2 runs.

Avoid fasted training if you:

Have RED-S or HA symptoms
Have a history of disordered eating
Want to train at high intensities

In the best-case scenario, fasted training is neutral. In the worst-case scenario, it holds you back.

Final Thoughts

There’s no one-size-fits-all answer. However, pre-workout nutrition offers clear benefits. From timing and carbs to supplements and personal preference, there are many tools to work with. The key is experimenting and figuring out what makes you feel and perform your best.