Pre-Workout Nutrition

Pre-Workout Nutrition How to Fuel for Performance,

Recovery & Longevity Why Fueling Matters Before You Train Eating before your workout isn’t just about avoiding hunger—it's about:

• Protecting muscle (especially during strength training or long cardio sessions)

• Boosting performance (so you can lift heavier, move faster, go longer)

• Supporting recovery (by lowering stress hormones and fueling repair)

• Improving focus and energy (especially in AM sessions when cortisol is highest) When Should You Eat? Ideally: 60–90 minutes before training : a balanced mini-meal or snack 30 minutes or less : lighter, fast-digesting fuel Training early morning? Scroll down—we’ve got you covered. What to Eat Before a Workout Best Combo = Carbs + Protein This gives you quick energy and supports muscle retention. Examples:

• Greek yogurt + berries

• Banana + peanut butter

• Oats + protein powder or egg whites

• Whole grain toast + hard-boiled egg

• Protein shake + rice cake Avoid:

• Heavy fats (can slow digestion)

• Large meals (can cause bloating or sluggishness)

• High-sugar junk (fast crash) What If You Train Within 30 Minutes of Waking? For early risers hitting a workout first thing , here’s the deal: Your body has been fasting overnight. You may still perform okay fasted, but you'll likely:

• Burn through muscle stores faster

• Feel sluggish, dizzy, or unmotivated

• Miss the metabolic and hormonal boost of proper fuel Fast, Light Pre-Workout Options (Even 5–15 min before):

• ½ banana + a few almonds

• A scoop of protein in water

• Applesauce squeeze pack

• Rice cake + thin layer of nut butter

• Energy bar with simple ingredients (Rx, GoMacro, etc.) Aim for 100–200 calories of easy-to-digest fuel. You can still get a full breakfast after your session. What About Caffeine? Caffeine can enhance performance, focus, and endurance—but timing and tolerance matter.

• Try to delay caffeine by ~60 min after waking if possible (helps avoid afternoon crashes)

• Black coffee, green tea, or pre-workout drinks are okay in moderation (just don’t rely on them as a meal substitute)

• Hydrate with at least 8–16 oz water before or during caffeine intake FranklyFitness Takeaway You don’t need to eat a huge meal before training. But a little fuel goes a long way —especially for:

• Strength gains

• Lean muscle maintenance

• Mood and motivation

• Avoiding burnout or overtraining symptoms Let’s match your fuel to your goals, schedule, and stomach. If you ever feel lightheaded, sore for days, or overly fatigued— we may need to tweak your pre-training nutrition.