What to Eat Before Your Workout Session

Fueling for Success: Your Pre-Workout Guide

When it comes to reaching your fitness goals, what you do in the kitchen is just as important as what you do during your workout. While accountability keeps you showing up, the right fuel ensures you have the energy to actually perform.

Timing is everything when it comes to pre-workout nutrition. Here is a quick guide on how to fuel up based on how much time you have before your session.

Scenario A: Your Session is Less Than 1 Hour Away

When you’re short on time, you want "fast" energy that won't sit heavy in your stomach. The goal is to provide your muscles with immediate fuel.

• Quick Carbs are Key: Opt for a piece of fruit, such as a banana or an apple. These provide natural sugars that are easily digested.
• The Power Bar: A quick energy or power bar is a great "on-the-go" option.
• ⚠️ What to Avoid: Skip the dairy. Milk and yogurt can be slow to digest and may cause cramping or bloating once you start moving.

Scenario B: Your Session is More Than 1 Hour Away

With a bit more lead time, your body can handle more complex nutrients that provide a steady stream of energy.

• Prioritize Protein: This is the perfect time to incorporate a protein source, such as eggs. Protein helps with muscle preservation and keeps you feeling satiated.
• Balanced Mix: Consider pairing your protein with a slow-digesting carb (like oats) to ensure you don't run out of steam halfway through the workout.

Can You Train on an Empty Stomach?

A common question we hear at Papayya is: "Can I just go fasting?"

The short answer is yes, you can. Some people prefer training in a fasted state, especially for early morning sessions. However, a science-based approach requires listening to your body’s data.

The Golden Rule: If you choose to train fasted, pay close attention to how you feel during the session. If you feel lightheaded, weak or notice your performance dropping, your body is telling you it needs fuel to meet the demands of the workout.

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Quick Reference Summary

Ultimately, the best pre-workout meal is the one that allows you to train safely and effectively. Experiment with these timings to see what helps you stay consistent!