Proper nutrition before exercise is essential for maximizing performance and recovery. Training and nutrition, when understood as separate topics, can do much good for your body, but when you understand them as two important and related aspects of your lifestyle, the benefits exponentially increase. By understanding the role of protein, carbohydrates, and potentially some supplements, we can effectively use what we eat before we train to improve the quality of our workouts.

In terms of performance nutrition, carbs are king. Carbohydrates serve as the primary energy source for the body. Stored as glycogen in muscles and the liver, they provide the fuel necessary to power through intense workouts. Consuming carbohydrates prior to exercise helps replenish glycogen stores, ensuring sustained energy levels through your training session. When choosing which specific carbs to eat for the best energy levels, it’s important to understand the difference between simple and complex carbohydrates.

Complex carbohydrates will offer a steady release of energy. Foods like brown rice, potatoes, sweet potatoes, quinoa, and some fruits and vegetables are complex carbs that take longer for your body to convert to glycogen. Simple carbohydrates, on the other hand, will offer more readily available glycogen. Berries, honey, juice, and of course processed carbs like sugary cereals and candy are all examples of simple carbs.

In general, your body will likely feel better if you prioritize single-ingredient, whole food sources of these carbs pre-workout. A meal consisting of high-quality protein and complex carbohydrates 2-3 hours before resistance training yields good results for most. If you can’t or don’t plan that far in the future, eating some simple carbs within an hour of training can help to a similar degree. In both cases, keep the whole meal on the lighter side. You don’t want to eat too much and feel sluggish.

While nutrition is fundamental, some may find supplements advantageous. A pre-workout supplement should include ingredients to help you focus, maintain energy levels, increase endurance through tough sets, and even increase blood flow to the muscles. Consulting with a healthcare professional before starting any new supplement is recommended. Ingredients like caffeine, beta-alanine, citrulline, malic acid and sodium can all give you an edge, but it is essential to remember that supplements should complement a healthy diet and not replace it.

One supplement, creatine, is highly discussed over all others. Creatine monohydrate is the most studied nutritional supplement on the shelves today. It is a naturally occurring compound, most commonly used for lifters looking to push a few more reps and gain a little more muscle through resistance training. It works by bringing water and ATP into the muscle, allowing for more output in anaerobic exercise. There are no downsides to taking it every day for the vast majority of people, and in the event of an inflammation issue or allergy, there are other varieties you can try.

When looking to develop a solid routine for pre-workout nutrition, it’s important to recognize that there is no one-size-fits-all solution, so some trial and error is bound to take place. Keep your protein intake high, and maintain your hydration, and mix it up. You may find that your workouts are better when you are fasted and only drink water, or that you feel better when you eat a bowl of chicken and rice with Gatorade. Be patient and fuel your body to perform, and your workouts will only improve.