The Integra Blog

Client Questions: What Should I Eat Before Exercise?

Martina says: “The pre-exercise meal provides energy for the workout and building blocks for muscle growth. A good formula is one protein item (meat, fish, cheese, yogurt, tofu), one or two types of vegetables, and a handful of nuts/seeds or tablespoon of oil.

Some ideas:

• Chicken salad with spinach and carrots, olive oil or nuts and a squeeze of lemon/vinegar
• Smoked salmon or mackerel on lettuce leaves
• Tofu with tomatoes and avocado
• Cottage cheese with olives on raw red cabbage
• Yogurt with a handful of nuts and berries

In terms of meal size:

• If you’re eating within 2-3 hours of your workout have a normal meal.
• Below 2 hours, have a smaller meal or a protein shake.

Whey protein is best consumed close to the exercise bout (15-30 mins before), while slower-digesting proteins (casein, hemp, pea, brown rice) can be consumed up to 1-2 hours beforehand.

You might want to add some carbs (oats, quinoa, buckwheat, brown rice) to your meal, but everyone’s carbohydrate tolerance is different so start with a small amount (a heaped tablespoon), or discuss the idea with your trainer.”