5 Mistakes You’re Probably Making With Pre-Workout Nutrition - And How To Fix Them
Ever feel like you're eating healthily, recovering properly, eating ENOUGH…and yet still hitting a wall in training, where your energy and strength seem to fizzle out?
Or maybe you’re finding yourself feeling full, sluggish and bloated when you have a pre-workout meal, so you’ve become a proud member of the ‘training fasted’ club - especially if you train early in the morning!
And yet, you’re wondering if there’s a middle ground - is there a way to feel energised THROUGHOUT your session, without feeling like you’re going to throw up or pass out?
The truth is pre-workout nutrition isn't one-size-fits-all. There are a lot of moving parts - from your schedule, your training sessions, and your individual preferences - which is probably why you haven’t quite found what clicks yet, or you’re wondering if there are tweaks you could make to improve what you’re already doing.
I’ve helped everyday to elite athletes with their nutrition, getting the opportunity to peek under the hood of their existing pre-workout ‘fuelling’ protocols - and in the process, I’ve seen some common mistakes crop up again and again.
This post is going to take you through the key aspects of pre-workout nutrition that you might be getting wrong - and how to troubleshoot them to unlock a new level of potential in your training.
Sometimes it takes some trial and error. But when you get it right, it’s like night and day.
Don’t take my word for it - here’s what one of my Performance Macro Coaching members recently had to say when they learned to fuel properly for training:
Ready to skip the mistakes and fast-track perfecting your pre-workout fuelling? Let’s go.
Oh, and make sure you read all the way to the end for my FREE Macronutrients Guide that’s going to help you EVEN more with putting this all in practice!
Mistake #1: Skimping out on carbs
Avoiding carbs, or not eating enough (no, a pre-training banana isn’t going to carry you through an intense lifting session!) is perhaps the BIGGEST mistake you can make when it comes to pre-workout fuelling. Here’s why:
When you train, your body needs energy to DO what you want it to do - be that lift, run, jump, or any other activity. Your body’s preferred - and most effective - source of energy during exercise, particularly high intensity exercise like lifting or CrossFit, is carbohydrates. When you consume carbs, they break down into glucose, which is stored in your muscles and liver as glycogen. This glycogen is your body's go-to fuel during intense physical activity.
Without enough carbs in your system, your body will struggle to maintain intensity throughout your training session. As glycogen stores deplete, your muscular endurance, power output and ability to recover post-workout can all take a hit. You’ll feel fatigued and sluggish - which not only limits your immediate performance but can also interfere with long-term goals like muscle gain, fat loss, and athletic improvement.
When your body lacks carbs, it shifts to burning fat as an alternative fuel source. While fat is a valuable energy source, it's less effective for high-intensity activities because it breaks down slower - so your body cannot produce energy quickly enough to maintain the intensities you’re aiming for. This can make you feel like you’re “hitting a wall” during your session.
Avoid this mistake by…
Ensuring you’re eating carbs throughout the day - this will keep glycogen stores topped up. For most meals, opt for complex carbs for a sustained energy release. See the image for some examples!
Prioritising your carbs WHEN you’re using them: eat a higher proportion of your daily carbs at your pre- and post-workout meals and avoid the classic trap of going for a high-carb breakfast like cereal, sitting down for work all day, then going into an evening training session on nothing but a salad you had at lunch 5 hours before!
Picking the right carbs depending on timing: depending on how close to your workout you’re eating, you might err more towards complex or simple carbs - more on this further down in this article!
Mistake #2: Training fasted
This is an easy mistake to make - especially when you train first thing in the morning.
I also commonly see people train in the evening, having not eaten since lunchtime, which I’d also consider training fasted!
The reasons it’s so important to avoid training fasted are the same as skimping out on carbs - low energy availability results in a decreased ability to push in your training.
I get it though - it’s not always easy to fit in a pre-workout meal or snack.
Maybe it’s inconvenient because you’re heading straight from work to the gym.
Maybe you feel sick if you eat too close to your workout.
Or maybe you struggle to eat first thing in the morning, so you head to the gym on an empty stomach.
You might even be training fasted because someone told you it’s better for fat loss - which is a myth, by the way!
I’ve had several clients come to me with training fasted being their ‘norm’, and reluctant to change because as far as they’re concerned, they feel absolutely fine training fasted. But here’s the crazy thing - they feel ‘fine’ because it’s just what they’re used to. The second they start fuelling properly - in a way that works for THEM - it’s like a switch flips. Check out this quote from a Bespoke 1:1 Coaching Client whose training completely transformed once they stopped training fasted:
So if any of these pre-workout fuelling challenges sound familiar - trust me, the problem isn’t the fuelling itself, it’s finding a way to do it that suits YOU…
How to overcome the pre-workout fuelling dilemma…
Only got a short period of time between fuelling and starting your session? Go for liquid carbs — a sports drink, carb powder in water, or juice - or a sugary snack that’s light, low in fibre, and easy to digest. Avoid anything that’s filling, heavy or heavily flavoured.
Heading straight to the gym from work? Find some convenient snacks that suit you - you might need to find some options that you can keep in your car or in a bag whatever the weather. Fruit - tinned, dried or a piece of fresh fruit like a banana - works well, as do rice cakes, cereal bars, bread, and even sweets. If you need some protein, protein bars or beef jerky don’t need refrigeration.
Getting hunger pangs by the end of your session? A protein shake 30-60 minutes before your workout can help prevent hunger pangs without getting over-full, too. Bring some protein with you and mix with water or milk when you need to drink it.
Experiment with different things. The same thing won’t work for everyone, but stick to the principles of choosing simple, bland foods, that are high in carbs and low in fats and fibre (more on this next). Oh, and don’t forget to hydrate, too!
Check out this excerpt from this Instagram post I made outlining your pre-workout fuelling timeline. If you’re pressed for time and/or struggling with digestive issues you’re going to be opting for the 30-60 min before options and intra-workout options.
If you give any of these ideas a try, I’d love to hear from you - pop me a message on Instagram or contact via this form.
Mistake #3: Too much fibre
While fibre is a crucial part of a healthy diet and supports digestive health, it can be problematic when consumed in large amounts too close to your training session. Here’s why:
Fibre slows down digestion and absorption, which can be beneficial for keeping you full and supporting blood sugar stability throughout the day. However, before exercise, slow digestion is not what you want. High-fibre foods—like whole grains, beans, lentils, and many fruits and vegetables—can cause digestive discomfort during your workout, leading to bloating, cramping, gas, or even the urgent need for a bathroom break mid-session.
In addition, when your body is trying to digest a fibre-heavy meal, blood flow is directed to your stomach and intestines to support digestion, which can reduce the blood flow available to your muscles. This shift can impair performance, reduce your ability to train at high intensities, and create digestive discomfort.
Check out the image for example of high-fibre foods, and head to this blog post to find out more about different types of fibre, where we get them from, and so much more!
Avoid this mistake by…
Limiting high-fibre foods pre-workout: In the hours leading up to your training session, avoid high-fibre foods like whole grains, beans, cruciferous vegetables (broccoli, cauliflower), and fibre-rich fruits like apples, pears and berries. Instead, choose lower-fibre, faster-digesting carbohydrates that can be absorbed quickly for energy.
Timing is key: If you're consuming fibre-rich foods, try to eat them at least 3-4 hours before your workout. This allows enough time for digestion and minimizes the risk of discomfort.
Moderation: Fibre is still important in your overall diet, so don’t eliminate it completely. Just save those fibre-rich meals for elsewhere in your day, as well as after your workout, when digestion can take its time and won't interfere with your performance.
Mistake #4: Too much fat
Eating too much fat before a workout is another mistake that can negatively affect your performance. While healthy fats are an essential part of a balanced diet, helping with hormone production, brain function, and providing long-lasting energy, they’re not ideal for fuelling a workout. Here’s why:
Fat, like fibre, takes longer to digest than carbohydrates and protein, which means that when you consume a high-fat meal close to your training session, your body is still working to digest that food. This causes the same issues as eating too much fibre pre-workout: bloating, cramping, and a potential decrease in performance as a result of blood flow being diverted to your digestive system.
Additionally, fat doesn’t provide the quick fuel needed for high-intensity activities. While fat can be an effective energy source for low-intensity or long-duration activities, such as walking, it’s not as efficient as carbohydrates for exercises like weightlifting, CrossFit, or sprinting, where rapid, accessible energy is essential.
Avoid this mistake by…
Limiting fat intake before workouts: Before a training session, especially within the 1-3 hour window, it’s best to limit high-fat foods like nuts, seeds, cheese, and heavy oils. These can slow digestion and leave you feeling weighed down.
Choosing low-fat carb and protein options: Opt for lean proteins (chicken breast, turkey, or egg whites) and low-fat carbohydrates (white bread, rice, or fruit) as your pre-workout meal. These foods will digest quickly and provide the energy needed to fuel your workout. Peanut butter is commonly eaten pre-workout, but this isn’t actually ideal if you’re eating within 90 mins of training!
Understanding timing: A small amount (~15g) might be included in a meal 2-3 hours pre-workout to allow a steady digestion of that meal so that you’re still fuelled when your training time rolls around, whilst giving your body time to digest it properly so performance isn’t negatively impacted. For closer meals, stick to lower-fat, easily digestible options.
Consuming fats post-workout: Fats play an important role in recovery, so it’s best to include a moderate amount of them in your post-workout meal rather than your pre-workout one. This ensures you’re still getting the benefits of healthy fats without them interfering with your training.
Mistake #5: Timing
The final puzzle piece that brings these mistakes together is timing - the right meal or snack, at the wrong time, will be as ineffective as the wrong meal or snack at the ‘right’ time. The exact composition of your pre-workout fuel will depend on how close to training you’re eating.
Getting the right split of macronutrients (carbs, fats and proteins) is just as important as getting these nutrients from appropriate sources that you can effectively digest and use.
First, let’s look at what happens when you eat too early or too close to training.
Eating Too Early: If you eat your pre-workout meal too far in advance, say 3-4 hours or more before your session, your body will have already digested and used up much of the available energy by the time you start exercising. This leaves you feeling fatigued and unable to train at high intensity, as glycogen stores may have begun to deplete. This will become particularly apparent if you have a longer, or more intense training session, as you’ll need quick, accessible energy. You may also start feeling physical signs of hunger, which, as well as being uncomfortable, can decrease concentration, further impacting performance.
Eating Too Late: On the other hand, if you eat too close to your workout (within 30 minutes), you risk exercising with a full stomach. Since digestion requires significant energy and blood flow, having food in your stomach while training can cause discomfort, cramping, bloating, or even nausea. Both your muscles and your digestive system require blood flow at the same time - so neither digestion or training can proceed optimally! Instead of feeling energised by your pre-workout fuel, you might feel weighed down and unable to push through your workout effectively.
Avoid this mistake by…
Use this handy scale to guide the timing of different nutrients: understanding what nutrients you need and how your body processes foods differently means that you can adapt what macronutrients and what sources of those macros you choose depending on how close to training you’re eating.
Grab my FREE guides for more help…
If you've been getting your pre-workout nutrition wrong until now, it’s not your fault. There’s a lack of helpful information out there - from conflicting to completely incorrect advice! Without having an individual approach laid out for you that encourages you to experiment and find what works for you, it’s no wonder you’ve been stuck making these mistakes.
But once you’re aware of them, you can start making the changes you need to go into your workouts fuelled, energised and ready to push hard.
In fact, by reading this post you’ve just taken a huge step toward doing that! But, you might still have questions - so I’m here to help!
If you’re looking for more guidance on macronutrients - understanding what they are, why we need them, and, most importantly, what foods to get them from, grab my FREE Macronutrients 101 guide right here.
Another of my most popular FREE nutrition guides is my Protein Guide - click here to get your hands on it now!
And if you want my personal help with nailing your nutrition, I invite you to check out Performance Macro Coaching.
Performance Macro Coaching gives you everything you need to take your nutrition and performance to the next level - including macronutrient targets, nutrient timing plans, detailed workout nutrition guides, and more…
Whether you’re a relative beginner looking to ‘tone up’, or you’re an athlete looking for a competitive edge, look no further.
Use the power of nutrition to fuel your workouts, recover faster, and match your nutrition to your training.
PLUS, you can get £20 off your first month with the code MACROS101
If you want even more reading on nutrition to support your training goals, check out this article on exactly how to prioritise your nutrition - from protein, carbs and fats, to hydration and supplements, you’ll learn what’s most important to focus on!
Questions? Get in touch! You can contact me here or find me on social media - linked below - where I'm always happy to answer any questions.
