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Pre-Workout Nutrition – Advice from a Nutritionist

By Jiří Kaloč

I see a lot of people doing one mistake pretty often. They think that the human body can’t perform well unless it’s freshly fuelled. And most of the time, that’s just not true. In this article I’m going to share the single best advice I give to my clients when it comes to pre-workout nutrition.

I need to get some sugar in!

A lot of people fear that without immediate fuel, they would quickly crash. They can’t imagine going for a ride or to the gym without their favourite energy gel. Some do it out of habit and others consider it an excuse to have a sweet treat. But the truth is that most of us can perform well and enjoy sports without any last minute sugar bombs.

My advice: Have a good meal 2 – 3 hours before

Fuelling for a 60-minute moderate workout is very different from fuelling for high-intensity intervals or a multi-hour structured training session. Be honest with how hard your workout is and fuel accordingly. Most of us who do sports for fun will require no special pre-workout fuel at all! Just eat a good meal full of protein, slow carbs, and healthy fats 2-3 hours before your workout and you’re set.

Were you making this mistake too or did you know better? You can test yourself with our quiz and see how much you know about pre-workout nutrition. If you are unsure about some of your answers then you better read the rest of our series to learn all of the essentials!


Should I eat this 90 minutes before a long and hard ride?


I’m going for an easy 30-minute run, what should I fuel with?


How much water should I drink 15 minutes before an indoor workout?


What should I eat 2-3 hours before a long, high-intensity workout?


How much caffeine does the average person need before exercise to get the performance benefits?



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