What to Eat Before a Workout

By Connor O’Brien, Founder & Head Trainer at Absolute Body Solutions

Introduction

As the owner of a personal training gym in London, I’ve worked with hundreds of clients over the years who ask the same question: “What should I eat before a workout?” It’s an excellent question, your pre-workout fuel can make a real difference to how you feel, perform and recover. In today’s post I’ll walk you through why what you eat matters, the ideal timing and composition of a pre-workout meal or snack, and some practical examples you can use before your next session.

Why your pre-workout meal matters

Think of your body as a high-performance engine. If you top up with the right fuel at the right time, you’ll get better power, endurance and results. On the other hand, a poor choice or poor timing can leave you sluggish, gasping for breath or even feeling nauseous mid-session.

At our gym we see three common scenarios:

1. A client comes in without enough fuel and they struggle for energy, especially during the big lifts or high-intensity segments.
2. A client eats too much, too close to training and ends up feeling heavy or bloated.
3. A client eats the right thing at the right time and shows up strong, sharp and ready to go.

We always aim for scenario three, because that’s when the training is optimal and the results follow.

Timing is everything

In my experience, you ideally want to finish your pre-workout meal about 60 to 90 minutes before your session. That gives your body enough time to digest, absorb the nutrients and deliver energy without having food sloshing around while you’re squatting or sprinting. If you can’t hit that window, then a smaller snack around 30 minutes beforehand can suffice, but keep it light.

Here are some timing guidelines:

• 2–3 hours before: a substantial meal (see “what to include” below).
• 60–90 minutes before: a moderate meal or snack.
• 30 minutes or less: a small easy-to-digest snack (especially useful if you train early morning or straight after work).

What to include in your pre-workout meal

From my years of coaching both beginners and seasoned gym-goers at ABS, the ideal pre-workout nutrition has three key components: carbohydrate, protein and a little healthy fat. Here’s why each matters:

• Carbohydrates provide the readily available fuel your muscles and brain need during training. Without sufficient carbs you’ll burn out more quickly.
• Protein helps to reduce muscle breakdown during the workout and gives your body the building blocks to repair afterwards.
• Healthy fats can help with slower-burning energy and keeping you satisfied, but too much fat right before training can slow digestion, so keep it moderate.

Let’s look at optimal portioning and food types:

Component	What to aim for	Food examples
Carbohydrate	Medium to high, depending on session intensity	Oats, brown rice, whole-grain bread, sweet potato
Protein	Moderate	Chicken breast, turkey, low-fat Greek yoghurt, whey protein
Healthy fats	Small amount	Avocado, nut butter, olive oil

Practical meal & snack ideas

Here are some real-world options I recommend to clients at ABS in London and beyond, simple, effective and gym-friendly.

Meal (2 hours before training):

• Grilled chicken breast + half a portion of brown rice + steamed vegetables + a drizzle of olive oil
• Porridge made with oats, skimmed milk, one banana and a tablespoon of peanut butter
• Whole-grain wrap with turkey slices, mixed salad leaves and a little hummus

Snack (30–60 minutes before training):

• Banana + small pot of low-fat yoghurt
• Slice of whole-grain toast with a thin layer of almond butter
• Smoothie: skimmed milk (or plant milk), half a banana, a scoop of whey protein and a small handful of oats

Things to avoid

To get the most from your training, here are some things I strongly advise avoiding before your workout:

• Heavy, high-fat meals right before training — they slow down digestion and leave you feeling sluggish.
• Large portions less than an hour before your session — you’ll feel heavy and may even get cramps or nausea.
• Sugary junk food like sweets or fizzy drinks — they may give a quick spike in energy, but you’ll crash mid-session.
• Experimenting for the first time on session day — stick with foods you know agree with you.
• Training on an empty stomach (unless you’re an experienced athlete who knows how your body reacts). For most people, it hampers performance.

Special scenarios

• Early morning training: If you’re up at 6am, have something small but carbohydrate-rich and easy to digest (e.g., a banana and yoghurt) first, then train, then have a full breakfast afterwards.
• Training late evening: Have a decent meal 2–3 hours earlier, then a light snack 30–60 minutes before if required. Make sure you allow time to digest before bed.
• Weight-loss phases: Pre-workout meals still matter. Keep carbs moderate, rely on good protein, and choose high-fibre veggies. Training energy must be supported even when in a calorie deficit.
• Muscle-gain phases: You may want to push carbs a little higher pre-workout to support heavier sessions and volume. Pair with plenty of protein as usual.

Final word

If you want to show up to training ready to smash your session, feel better during it, and recover quicker afterwards, your pre-workout nutrition is absolutely worth dialling in. At Absolute Body Solutions, we make sure each client has a personalised nutrition plan (alongside their training) that nails this aspect, because it’s often the difference between a good workout and a great one.

So next time you’re heading to the gym, treat your body like the premium machine it is. Fuel it properly. Train smart. And you’ll see the results you’re aiming for.