Ever felt a mid-run 'bonk' or lost focus during a gym session?
That crash is often a sign your body's fuel tank is running low. Proper pre-workout nutrition is not just about eating anything before a session. The key is to eat the right thing at the right time. That includes how soon before you train, how intense the session is, and what type of fuel your body actually uses during different forms of movement.
This guide will break down sample meals that can fuel your body, including the science behind it and some easy-to-prep meal ideas.
Table of Contents
- What Fuels Your Body Before a Workout
- Pre-Workout Meals Based on Timing
- Pre-Workout Meals Based on Training Type
- Pre-Workout Meals Based on Time of Day
- Pre-Workout Snacks Based on Run Length
- Pre-Workout Drinks for Any Type of Training
- Train Smarter with MOVE Pre-Workout
-
FAQs: Pre-workout Diet
What Fuels Your Body Before a Workout
Before we dive into meal ideas, it helps to understand why certain foods perform better than others depending on your activity. Here’s a simple guide for you:
|
Macronutrient |
Role |
Best Sources |
|
Carbohydrates |
Your body's primary energy source for most activities. They are crucial for fuelling both quick bursts of energy and endurance. |
Oats, bananas, sweet potatoes, wholemeal bread, rice |
|
Protein |
Essential for muscle repair and building. A small amount before a workout can reduce muscle breakdown, especially during strength training. |
Eggs, Greek yoghurt, turkey, tofu, protein shakes |
|
Fats |
A long-term energy source, primarily used during lower-intensity or long-distance sessions. They slow down digestion, so keep them low closer to your workout. |
Avocado, nuts, seeds, olive oil |
Whether you're lifting, running, or doing both, you'll usually want carbs to fuel effort, protein to support recovery, and hydration to keep it all working smoothly.
Pre-Workout Meals Based on Timing
The timing of your meal is just as important as the food itself. A heavy meal right before a run can lead to discomfort, while a light snack won't last you through a long session. Here are some meals you can consider:
|
Time Before Exercise |
Ideal Meal/Snack Type |
Examples |
|
3–4 hours |
A Balanced Meal: Focus on slow-release carbs, lean protein, and some vegetables. |
Chicken with basmati rice and greens, tuna pasta, scrambled eggs on a bagel. |
|
1–2 hours |
A Light Meal or Snack: Go for easily digestible carbs and a little protein. |
Toast with peanut butter, a small protein smoothie with oats and a banana, malt loaf. |
|
30 minutes |
A Quick-Digesting Snack: A small, simple carbohydrate snack is all you need for a rapid energy boost. |
A banana, oat bar, or a handful of raisins. |
💡TIP: Avoid high-fat or high-fibre foods too close to your workout, as they can cause digestive issues and leave you feeling sluggish.
Sample Pre-Run Plan with MOVE
Here’s a practical example to get you started, focusing on steady energy and no digestive upset.
- 3 hours before: Chicken, basmati rice, and broccoli
- 1 hour before: Banana with a spoonful of peanut butter
- 30 minutes before: A scoop of MOVE Endurance in 250ml of water
This plan ensures you have a solid foundation of fuel and an extra boost.
Pre-Workout Meals Based on Training Type
Now that you understand the ideal meal type you need based on when you are eating, the next factor you should consider is the type of workout you're doing. A long-distance run and a heavy weightlifting session burn fuel in different ways, so your pre-workout meal needs to be tailored to meet those specific energy demands.
Here’s a breakdown of what to eat to get the most out of your training.
Endurance Sessions (Runs over 45 minutes)
For longer runs, you need sustained energy. Focus on slow-release carbs and a small amount of protein to prevent muscle fatigue.
- For a balanced meal: Porridge with berries and seeds, sweet potato with cottage cheese, grilled chicken with brown rice and broccoli
- For a light meal: Bagel with peanut butter, scrambled eggs on bagel, tuna sandwich on white bread
- For a quick snack: An oat bar with a protein shake, banana with peanut butter, small pot of Greek yoghurt with honey
Strength or Resistance Training
Your goal here is to fuel your muscles for lifting and support repair. A combination of carbs for energy and protein for muscle repair is key.
- For a balanced meal: Tuna and rice bowl, turkey sandwich on brown bread, grilled salmon with sweet potato and greens
- For a light meal: Scrambled eggs on wholemeal toast, protein smoothie with banana and oats, cottage cheese on rye crackers
- For a quick snack: Hard-boiled egg with a piece of fruit, handful of mixed nuts, low-fat yoghurt drink
Pre-Workout Meals Based on Time of Day
If you are looking for sample snacks that will fit the time you do your runs, then the list below will be of real value to you. No matter when you train, these ideas are quick, easy, and available in any UK supermarket.
Morning Training (6 am-8 am)
When you’re short on time, a small, easily digestible snack is perfect to get you going.
- Banana with a spoonful of peanut butter
- A small pot of Greek yoghurt with a few berries
- A slice of malt loaf
- Overnight oats
Evening Training (5 pm onwards)
You'll have more time to digest a balanced meal 2–3 hours before your session. A light snack can be added closer to your workout if needed.
- Grilled chicken with couscous
- Small bowl of white pasta
- Tuna sandwich and an apple
- Boiled eggs on toast
Pre-Workout Snacks Based on Run Length
If your goal is to make sure your fuel matches the length of your run, then the table below is your best bet.
|
Run Duration |
Ideal Fuel |
|
< 30 minutes |
A pre-workout drink or optional banana |
|
30–60 minutes |
Banana and small yoghurt, energy bar, slice of malt loaf |
|
> 60 minutes |
Toast with peanut butter, porridge, or smoothie with oats |
NOTE: If your session lasts more than an hour, consider fuelling mid-run as well.
Pre-Workout Drinks for Any Type of Training
While meals and snacks give you the fuel your body needs to perform, what you drink matters just as much. Hydration plays a key role in regulating energy levels, supporting muscle function, and preventing early fatigue. Dehydration can lead to fatigue, reduced focus, and muscle cramps.
- Water: Always your best choice. Drink regularly throughout the day.
- Coffee: A small coffee or espresso 30-60 minutes before a workout can boost focus and energy. Check out the role of caffeine in pre-workouts if you are unsure about taking anything with coffee.
- MOVE Endurance: A clean formula designed for longer cardio sessions. It contains key electrolytes and amino acids like L-tyrosine and taurine to support stamina and focus without the jitters.
- Coconut Water: A natural source of electrolytes for effective rehydration.
- Beetroot Juice: Contains nitrates that can help improve blood flow and oxygen delivery to your muscles.
Looking for fuel? Check out this list of ingredients to look for in pre-workout for beginners.
Train Smarter with MOVE Pre-Workout
Getting your pre-workout nutrition right is a game-changer for any fitness goal. By understanding the science behind carbs, protein, and fats, you can build a fuelling strategy that works for you. Whether you're a morning runner needing a quick snack or a weightlifter targeting muscle growth, the key is to be intentional with what you eat and when you eat it.
Your food is the fuel, and smart fuelling leads to better performance, less fatigue, and stronger results. Pay attention to your body's needs, and you'll soon find that every workout feels stronger, more focused, and more effective.
At MOVE, we build our products around real training needs. Our Endurance Formula was created for runners and cardio athletes who want clean energy without the unwanted jitters or crashes. It's designed to work with your nutrition, not instead of it.
Shop MOVE Endurance Formula here.
FAQs: Pre-Workout Diet
What's the best snack for a morning run?
A banana with a spoonful of peanut butter or a slice of malt loaf are perfect, they're easy to digest and provide quick, lasting energy.
Can I work out fasted?
Yes, for shorter, low-intensity sessions. However, if your workout is longer than 30-40 minutes, a small snack will significantly improve your performance and energy levels.
Is coffee enough as a pre-workout?
Coffee provides a mental boost, but for sustained energy, it's best paired with a carbohydrate source or a dedicated pre-workout formula.
Do I need protein before a workout?
For strength training and longer endurance sessions, yes. Protein helps support muscle recovery and can help keep you feeling full and energised.