Pre-Workout Nutrition Planner
Optimize your pre-workout meal timing and macros for peak athletic performance
Your Training Details
Your Pre-Workout Nutrition Plan
Macronutrient Targets
Meal & Snack Suggestions
Hydration Strategy
Optional Supplements
Pre-Workout Nutrition Principles
Timing is Everything
Eating 2-3 hours before exercise allows for optimal digestion and energy availability. Closer to workout time, focus on easily digestible carbs.
Carbohydrates are Key
Carbs provide the primary fuel for high-intensity exercise. Aim for 1-4g per kg body weight, depending on workout intensity and duration.
Protein Support
Include 10-20g of protein to reduce muscle breakdown, especially for strength training sessions lasting over 60 minutes.
Hydration Foundation
Start well-hydrated by drinking 500-600ml of water 2-3 hours before exercise, and another 200-300ml 20-30 minutes before starting.