That’s certainly one reason many athletes and everyday exercisers have turned to pre-workout supplements and beverages ahead of a tough exercise session. However, the research is still a bit inconclusive when it comes to the potential benefits of these fitness aids. One study, for example, found pre-workout supplements1 didn’t have any impact on sprint, verticals jump, or bench press performance for female athletes—and another study didn’t see performance benefits2 for cycling. Other research suggests multi-ingredient pre-workout supplements may have some positive effects on building lean muscle mass, but they need more research to be conclusive. To determine if you fueled up correctly pre-workout, consider how you feel afterward, she adds. You should be able to finish strong, whether you did a cardio or strength workout. However, if you feel overly exhausted, lightheaded, or mentally foggy by the end of your workout, it’s probably best to reconsider your fuel strategy. Also, while protein doesn’t necessarily give you the energy you need to move efficiently, eating it before a workout will help to make sure you have enough amino acids to repair the muscle you break down during your workout, Minno says. That’s why it’s smart to have some protein mixed in with your pre-workout snack or meal, along with those carbs. Minno also notes that micronutrients like vitamin B12 can help with energy production and muscle and nerve health, while magnesium can help with muscle function, as well. So, consider adding these to your list of must-have nutrients. Finally, all experts mention that hydration is key to performing at your best. Clark suggests monitoring your urine color first thing in the morning—if it’s dark and concentrated, that means you’re starting the day underhydrated. You should be peeing every two to four hours and producing a lighter liquid, she says. Also, while fat will keep you full through your workout, it’s difficult to digest. “During exercise, our bodies redirect blood away from digestion to actively working muscles. Foods that stay in the stomach longer, such as those high in fat, may cause digestive upset,” Stefanski explains. “The purpose of fueling beforehand is to have a good energy level. If food is still digesting in the stomach, it’s not giving you the fuel you need for a strong workout.” On that note, Minno also recommends avoiding fried foods and things like creamy dressings or red meat. (FYI, something like a tablespoon of nut butter is fine for most people.) Finally, Minno mentions you might want to ditch the spicy foods before you sweat, as they can sometimes cause gastric discomfort. Dietitians also agree that a tablespoon of peanut butter over toast will do, along with a container of low-sugar yogurt with some fresh berries. If you’re looking for a full breakfast a few hours before you start your sweat, try one of these 33 hearty recipes. “It’s important to remember that nutrition is individual, and pre-workout nutrition will boil down to a ton of different factors including the duration of your workout, the intensity of your workout, the type of workout, environmental factors (like extreme heat), and your own personal preferences and needs,” says Minno. “Find a pre-workout routine that works for you and fits your nutritional goals.”
