Learn more or book with Carly here – our favorite registered dietician is sharing more tips for our RippedFam!

Fueling before a workout ensures your body has the energy to perform at its best. The right meal

or snack depends on timing and type of exercise.

Why Pre-Workout Fuel Matters

• Energy Supply: Carbs fuel your muscles and brain.

• Muscle Protection: Protein helps reduce muscle breakdown.

• Focus & Endurance: Prevents energy crashes and low blood sugar.

Timing & What to Eat

30–60 Minutes Before Training

• Choose easily digestible carbs + a small amount of protein.

• Keep fat and fiber minimal to prevent stomach upset.

Examples:

• Banana with a spoon of peanut butter

• Applesauce + protein shake

• Rice cakes + turkey slices

• Dates or dried fruit + string cheese

1.5–2 Hours Before Training

• Eat a balanced meal: complex carbs + lean protein + small amount of fat.

• Allows glycogen (stored energy) to build up.

Examples:

• Chicken + sweet potato + veggies

• Greek yogurt + berries + granola

• Turkey & hummus wrap• Oatmeal + banana + protein powder

Pre-Workout Snack Ideas

• Energy bites (oats, nut butter, honey, seeds)

• Protein bar + fruit

• Whole grain toast + egg + avocado

• Smoothie with fruit + protein powder

• Rice cake + cottage cheese + berries

Exercise-Specific Fueling

Strength Training (Weights/Bodybuilding)

• Focus: Carbs for energy + protein for muscle priming.

• Ideal: Small meal 1–2 hrs before (e.g., oatmeal with protein powder).

• Quick snack: Rice cake + protein shake.

HIIT / CrossFit

• Short, intense bursts = need fast fuel.

• Carbs are crucial for performance.

• Quick option: Banana or dates + whey protein shake 30–60 min before.

Endurance (Running, Cycling, Sports)

• Need larger carb intake to sustain activity.

• 2 hrs before: Pasta, rice, or grain bowl with lean protein.

• 30 min before: Sports gel, banana, or pretzels for a quick boost.

Low-Intensity / Yoga / Pilates

• Lighter fueling needed.

• Small fruit + yogurt or protein smoothie if hungry.• Focus more on hydration than heavy fueling.

Bottom Line: Match your pre-workout fuel to the workout intensity and timing. Carbs =

energy, protein = protection, fluids = focus.