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15 February 2024

Mastering Pre-Workout Nutrition: What to Eat and When


“Fuel your body, fuel your workout.”  – In the realm of fitness, this mantra rings true.

Nutrition plays a vital role in our overall well-being, especially when it comes to optimizing our performance during workouts.

In this article, we’ll delve into the realm of pre-workout nutrition, uncovering the best foods to eat and the ideal timing to maximize your gym session or outdoor training.

By the bottom of this blog, in around 5 minutes time, you’ll be equipped with all the tools you need to master pre-workout nutrition, knowing what to eat and when.

Understanding Macronutrients

Your pre-workout fuel starts with a careful balance of macronutrients: carbohydrates, proteins, and fats. These essential components not only power our workouts but also aid in tissue repair and overall health.


Carbohydrates: The Energy Boosters

Carbs serve as the body’s primary energy source, fueling dynamic movements and sustained efforts during workouts. While they’re crucial for performance, excessive carb consumption can hinder fat burning. Optimal carb intake varies based on exercise intensity and personal goals.

Mastering Pre-Workout Nutrition: What to Eat and When


Proteins: Building Blocks for Muscle Repair

Consuming protein before a workout enhances muscle recovery and growth. Amino acids from protein-rich foods signal the body to initiate muscle protein synthesis, ensuring optimal repair post-exercise.

Mastering Pre-Workout Nutrition: What to Eat and When


Fats: A Source of Endurance

Healthy fats play a vital role in sustaining energy levels during low-to-moderate-intensity workouts. Opt for sources like monounsaturated and polyunsaturated fats, steering clear of saturated and trans fats.

Mastering Pre-Workout Nutrition: What to Eat and When



Crafting Your Pre-Workout Meal

Choosing the right pre-workout meal depends on the timing and nature of your exercise routine. Aim to consume a balanced meal containing carbs and protein roughly 2-3 hours before your workout. If time is tight, opt for easily digestible snacks closer to your training session.


Here’s a breakdown based on the timing:


  • 2-3 Hours Before; Enjoy a balanced meal rich in carbs and protein.
  • 1-2 Hours Before; Opt for lighter fare such as GSN Pots O Gold or yoghurt and fruit.
  • 45-60 Minutes Before; Choose easily digestible snacks like fruits, smoothies, or shakes.

Mastering Pre-Workout Nutrition: What to Eat and When




Mastering pre-workout nutrition is a game-changer for fitness enthusiasts. By understanding the role of macronutrients and timing your meals strategically, you can optimize your performance and maximize your gains. Remember, consistency is key—make smart nutritional choices to fuel every workout and propel yourself toward your fitness goals.

Mastering Pre-Workout Nutrition: What to Eat and When




To complement your pre-workout nutrition plan, we’ve enlisted the expertise of GSN Athlete Jamie Christian to bring you the ultimate pre-workout fuel.

Packed with a perfect balance of carbs, proteins, and healthy fats, this delicious creation is designed to power your workouts and elevate your performance to new heights.

Get the recipe, HERE.

Mastering Pre-Workout Nutrition: What to Eat and When