Pre-Training Fuel: What to Eat to Fuel Your Training Session
By: Caitlin Wells, Sports Pharmacist, Certified Sports Nutrition Coach
Fueling your body properly before training can make or break your workout. Whether you’re an athlete chasing performance goals or someone looking to crush your strength and conditioning session, what you eat before training plays a huge role in your energy levels, performance, and recovery.
Here’s a breakdown of what to eat 2-3 hours before training and 30 minutes before training, and why macronutrients are key to success.

Why Pre-Training Fuel Matters
Your body is like a machine, and the right fuel ensures it performs at its best. Proper pre-training nutrition helps:
- Maximize energy levels during your workout.
- Enhance strength, endurance, and focus.
- Reduce muscle breakdown during intense exercise.
- Kickstart recovery even before the workout ends.
Macronutrients: The Building Blocks of Pre-Training Fuel
- Carbohydrates:
- Why they matter: Carbs are your body’s primary energy source. During training, your muscles rely on stored glycogen (derived from carbs) for fuel.
- Performance benefit: Ensures sustained energy and prevents early fatigue.
- Examples: Oats, rice, potatoes, fruits, bread, or pasta.
- Protein:
- Why it matters: Protein provides amino acids that help repair and build muscle tissue.
- Performance benefit: Reduces muscle breakdown during exercise and primes your body for recovery.
- Examples: Chicken, eggs, Greek yogurt, protein powder, or tofu.
- Fats:
- Why they matter: Fats provide long-lasting energy, especially for lower-intensity, prolonged workouts.
- Performance benefit: Helps balance energy levels but should be consumed sparingly before intense sessions.
- Examples: Avocado, nuts, seeds, or a small amount of olive oil.
What to Eat 2-3 Hours Before Training
A balanced meal 2-3 hours before training gives your body ample time to digest and store nutrients for energy and performance. Aim for a combination of carbs, protein, and a small amount of fat.
Example Meals:
- Grilled chicken (4-6 oz), sweet potato (1 medium), and steamed broccoli.
- A turkey sandwich on whole-grain bread with avocado and a piece of fruit.
- Brown rice (1 cup), salmon (4-6 oz), and roasted asparagus.
- Greek yogurt (1 cup), granola (1/4 cup), and mixed berries.
What to Eat 30 Minutes Before Training
If you’re training soon and didn’t eat a full meal, opt for a quick, easily digestible snack rich in carbs and moderate in protein. Avoid high-fat or fiber-heavy foods, as they can slow digestion and lead to discomfort during exercise.
Example Snacks:
- A banana with a small scoop of peanut butter.
- A rice cake with a thin spread of honey and a slice of turkey.
- A small protein shake blended with fruit.
- Applesauce and a boiled egg.
Hydration Matters Too
Don’t forget about fluids! Dehydration can significantly impair performance. Aim to drink 16-20 oz of water in the 2-3 hours leading up to your session and 8-12 oz 30 minutes before starting.
Pre-training fuel isn’t one-size-fits-all, and experimenting with timing and food choices can help you find what works best for your body
At OC Strength & Conditioning, we help athletes of all levels maximize their training through personalized coaching and evidence-based strategies.
Need guidance on fueling your body for peak performance? Book a Free Intro today to learn how we can help you hit your goals!