Pre-Exercise Nutrition

When I first started working out a couple years ago EVERYTHING was new to me.

The concept of following  a program was novel. I used to pick workouts from the Nike app and do them in no particular order 🙈… So having a calendar I could pin to my wall was a game changer!

Then I ventured into the land of nutrition.  The shakes were a total mystery to me. On one hand, I was told they’re a meal replacement BUT only if you add 30 other things to it AND when you drink them matters 🤯 I was OVERWHELMED! 

I was a mess in the beginning. So I took on what I could handle and figured out the rest later.

I’m proud to share that I’ve learned A TON and I want to share with you. Today’s focus is pre-workout nutrition. 

When to eat?

A pre-workout meal is usually eaten 2-3 hours before a workout and includes a balance of carbohydrates, fat, and protein (a balanced meal).

So, you can see that if you are eating every few hours, you are likely in that window.

Some people choose to eat closer to their workout. It really depends on your schedule. 

What else do I need to know?

If you are eating less than an hour before a hard workout, opting for something liquid, like a shake or smoothie, will allow your body to digest the nutrients more quickly – helping you to avoid getting an upset tummy during your workout.

If you need a quick burst of energy before a workout, opt for fast-acting carbohydrates (aka simple carbohydrates) because they are easy to digest and supply the body with energy very quickly. Simple carbs are mostly found in refined grain products, some fruits, and some dairy.

If your stomach tends to feel uneasy when you eat too close to a workout, try having a shake or smoothie (easier to digest) an hour or two before exercise.

Those looking to gain weight or add muscle may opt to eat 2-3 hours before a workout and then include a pre-workout shake 30 minutes before training.

Ok, so what should I have in my smoothie?

Here is a simple example of a pre-workout smoothie…

  • 1 scoop chocolate protein powder (I usually go with Vega or Orgain)
  • 1 tbsp peanut butter
  • 1 banana
  • 1 cup of milk, almond milk or coconut water
  • Handful of ice cubes
  • Optional: sweetener of your choice

Sometimes it can feel A LOT to take in when you’re tackling your nutrition. Simpler is always better in my opinion 😉

If you have any questions, feel free to leave them below!

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Hi I’m Ashley! I help busy women create impact in their lives one step at a time. Please follow me on Instagram @ashley_mars to connect with me! If you’d like to work with me or have any questions, my inbox is always open!