Dietitian Guide: Pre-Workout Meals

Fuelling before your workouts can affect your energy levels, recovery, and even how you feel for the rest of the day.

What are you eating before your workout?

As a dietitian, I often get asked, “What should I eat before training?”. Most people know what to eat within the 1-2hrs before exercise, but what MEAL are you having before your workout?

Why Your Pre-Workout Meal Matters

Your body needs fuel to perform well—not just during the workout, but after too. The right pre-training meal can:

✅ Boost performance

✅ Support muscle recovery

✅ Help manage post-workout hunger

✅ Prevent energy dips later in the day

So, What Should You Eat Before Training?

Timing matters: Aim to eat your pre-workout meal around 3–4 hours before your session.

Your plate should include:

• Carbohydrates – Your body’s main energy source.

• Protein – Helps with muscle repair and keeps you feeling satisfied.

• Colour - a small amount of fibre will help slow down the energy release

The exact amount of food you need and any additional snacks between this meal and your workout will vary depending on your body, goals, and type of training.

Examples of Dietitian-Approved Pre-Workout Meals

To make it easy, I’ve put together a free downloadable PDF with some of my favourite quick and simple pre-workout meals. These are realistic options that won’t require a full-blown kitchen session—because I know you're probably fitting this around a busy schedule.

Whether you're hitting a gym class, heading out for a long run, or strength training, these options will give you the fuel you need to feel good during and after your workout.