Pre-Training Nutrition Guide

By the Ideal Nutrition Team, APDs & Sports Dietitians

Get more out of every session. This guide cuts through the noise on pre-workout nutrition: What to eat, how much, and when, so you can train harder, recover better, and actually see the results your effort deserves.

What you’ll learn (and be able to use)

• What pre-training nutrition actually is — and why the 24-48 hours before a session matter too.
• Signs your pre-training nutrition is holding you back — and how to fix them.
• Carbohydrates explained — why they’re the premium fuel for high-intensity training and how to use them.
• Protein timing simplified — the 3-5 hour window around training and why post-workout often beats pre.
• Fats and fibre before training — what to limit and why, without cutting them from your diet.
• Hydration and electrolytes — how even mild dehydration quietly kills performance.
• How much to eat — body-weight-scaled carbohydrate targets for sessions under and over 1 hour.
• When to eat — practical guidance for 30 minutes out through to 2-3 hours prior.
• Training timelines — early morning and late evening session strategies.
• Supplements that are backed by evidence — creatine, caffeine, beta-alanine, beetroot juice, and sodium bicarbonate: what to take, how much, and when.
• Game day nutrition — why familiarity matters and how to practise your strategy in training.
• Personalisation — how to tailor everything to your goals, your gut, and your routine.

Inside the guide

• Pre-training nutrition basics — goals, importance, and why it isn’t one-size-fits-all.
• Signs of poor fuelling — eight red flags to watch for.
• Macronutrient breakdown — carbs, protein, fat, and fibre: what to prioritise and what to limit pre-session.
• Hydration — practical guidance including electrolytes for heavy sweaters and hot conditions.
• What to eat — principles for building a pre-workout meal or snack.
• Snack examples — 20g, 30g, and 40g carbohydrate options with real, accessible foods.
• Timing guide — four pre-workout windows with tailored recommendations for each.
• How much — calculate your own carbohydrate targets by body weight.
• Supplements — evidence-based dosing for five performance supplements in one place.
• Personalisation framework — energy requirements, body composition goals, session intensity, and your current routine.

Who it’s for

• Everyday gym-goers wanting more energy and better sessions.
• Endurance athletes looking to optimise performance and reduce gut issues.
• Recreational and competitive athletes across all sports.
• Anyone who’s been winging their pre-workout nutrition and wants a clear starting point.

Why this guide works

• Evidence-based: translates sports nutrition research into practical actions.
• Concrete numbers: body-weight-scaled targets you can calculate and apply straight away.
• Real foods: snack ideas built around accessible supermarket staples.
• Gut-friendly focus: specific guidance on reducing GI upset during training