To maximize your performance and recovery, it’s important to fuel your body with the right nutrients before a workout.

CARBS help maximize your body’s ability to use glycogen to fuel short and high-intensity exercise, while fat helps fuel your body for longer, less intense workouts.

PROTEIN improves muscle protein synthesis, helps to prevent muscle damage and promotes recovery. It’s recommended to consume a full meal 2-3 hours before your workout. For meals eaten and hour or less before your workout, choose simpler carbs and some protein. However, choose foods that are easy to digest. This will help you avoid any stomach discomfort.

A combination of CARBS & PROTEIN is recommended for pre-workout meals.

Fat can also be beneficial, but it should be consumed at least two hours before exercise.

SUPPLEMENTS Creatine, caffeine, BCAAs and beta-alanine are often recommended before a workout. Multi-ingredient pre-workout supplements combine many different ingredients. They can aid performance and promote recovery.

WATER is important for performance. It’s recommended to ingest water and sodium-containing beverages before exercise to promote fluid balance and prevent excessive fluid loss. Good hydration is linked to enhanced performance.

Examples of what to eat before training:

If Your Workout Starts in 2–3 Hours or More – Sandwich on whole grain bread, lean protein and side salad. Egg omelet and whole grain toast topped with avocado spread and a cup of fruit. Lean protein, brown rice and roasted vegetablesIf

Your Workout Starts Within 2 Hours – Protein smoothie made with milk, protein powder, banana and mixed berries. Whole-grain cereal and milk. A cup of oats topped with banana and sliced almonds. Natural almond butter and fruit preserve sandwich on whole-grain bread.

If Your Workout Starts in 1 Hour or Less – Greek yogurt and fruit. Nutrition bar with protein and wholesome ingredients. A piece of fruit such as banana, orange or apple. Just choose one of these depending on when you can eat before a workout.

For best results, experiment with different timings and compositions of your pre-workout meal.

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