What to eat before training

Aim to eat a balanced meal containing protein and carbohydrates approximately 1-3 hours before your strength training session. This will allow enough time for digestion and nutrient absorption. If you have less than an hour before your session, opt for a smaller snack.

1-3 hours before training

consider eating a meal with a combination of the below.

Consume protein before strength training to help provide the amino acids needed for muscle repair and growth. Opt for a lean source of protein, such as chicken breast, fish, Greek yogurt, eggs, or protein powder.

Carbohydrates are an essential energy source for your muscles during strength training. Choose complex carbohydrates that release energy gradually, such as whole grains, sweet potatoes, brown rice, or quinoa. These can help sustain your energy levels throughout your workout.

Add small amounts of healthy fats in your pre-workout meal to provide sustained energy and aid in the absorption of fat-soluble vitamins. Examples include nuts, nut butters, avocados, or olive oil.

Under an hour before training

Avoid dairy and any 'heavy' foods. Opt for fruit, nuts, and combinations such as a banana with peanut butter.

A note on hydration

Proper hydration is crucial for optimal performance. Drink water before your strength training session (and throughout the day!) to ensure you're adequately hydrated.