[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-403696-105":59,"doc-detail-403696-en":130},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":123,"head_meta":125,"extra_data":127,"updated_unix":129},105,"en","pre-workout-nutrition-what-to-eat-before-a-workout","Pre-workout nutrition - What to eat before a workout","","Fueling properly before a workout supports harder training and better endurance by optimizing the mix of carbohydrate and fat used during exercise. Pre-workout carbohydrate becomes glycogen for muscles and liver, while timing affects digestion and stomach comfort. Aim for 2–4 hours before training, choose carbs with some protein and healthy fats, and adjust portions by timing (e.g., 300–400 kcal within 1–2 hours). Fasted training can increase fat use but may reduce energy, pace, and overall calorie burn.",{"@graph":69,"@context":122},[70,84,105],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/pre-workout-nutrition-what-to-eat-before-a-workout/403696/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/pre-workout-nutrition-what-to-eat-before-a-workout/403696.png","ImageObject",300,407,{"name":92,"@type":93},"sagouaw","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-11-02","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":29},"InteractionCounter",{"@type":104},"ViewAction",{"@type":106,"mainEntity":107},"FAQPage",[108,114,118],{"name":109,"@type":110,"acceptedAnswer":111},"What makes pre-workout nutrition important for performance?","Question",{"text":112,"@type":113},"Most workout energy comes from stored fat and carbohydrate (glycogen). Timing and meal composition influence how much carbohydrate the muscles burn during the session, which can support higher intensity and longer training.","Answer",{"name":115,"@type":110,"acceptedAnswer":116},"What foods are recommended before a workout?",{"text":117,"@type":113},"Choose a pre-exercise meal with carbohydrate plus some protein and healthy fat. If you have 1–2 hours or less, use an easy-to-digest, high-carbohydrate snack such as Greek yogurt, bananas, toast with peanut butter, fruit and nut bars, or a berry banana smoothie.",{"name":119,"@type":110,"acceptedAnswer":120},"How does fasted training affect energy and results?",{"text":121,"@type":113},"Fasted training may encourage more fat and less carbohydrate use, but it does not guarantee weight loss. It can cause hunger, light-headedness, lower pace or earlier fatigue, and may lead to overeating after the workout.","https://schema.org",{"og:url":83,"og:type":124,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":126,"canonical":83},"index,follow",{"doc_id":128,"site_id":62},403696,1790729414,{"code":4,"msg":5,"data":131},{"doc_id":128,"user_id":132,"nickname":92,"user_avatar":133,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":29,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":81,"language":139,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":67,"update_tm":143,"read_time":39,"preview_page_count":4},3985747862151,"https://ap-avatar.wpscdn.com/davatar_a8503ba1806abce46bf441b54a3ca4cd","Pre-workout nutrition: What to eat before a workout  \nFuelling properly before a workout can help you train harder and keep going for longer, ensuring you perform to your full potential. But sometimes, scheduling a pre-workout meal isn’t always easy, especially if you work out early in the morning or at the end of a long day. Here’s how to plan your nutrition around your workout along with some easy meal and snack ideas that will guarantee you’ll have plenty of energy.  \nWhy is pre-workout nutrition important?  \nMost of the energy needed for your workout comes from your stored fat and carbohydrate (glycogen) . Carbohydrate in the food that you’ve eaten in the days and hours before will have been converted into glycogen and stored in your muscles and liver. Food consumed immediately before exercise will not be stored as glycogen, but will influence the fuel mixture your muscles burn during your workout. For example, if you have a meal containing carbohydrate in the pre-workout period, you’ll burn a higher proportion of carbohydrate and a lower proportion of fat during exercise. This is advantageous if you’re planning a high intensity endurance session. Having readily available carbohydrate – in the form of blood glucose or muscle glycogen – will allow you to exercise at a higher intensity for longer.  \nIf you’re planning a long session, say over 60 minutes, then eating a pre-workout meal will keep hunger at bay and raise blood glucose. This will help delay the onset of fatigue and increase your endurance and performance.  \nWhat should you eat before a workout?  \nYour pre-exercise meal should include foods rich in carbohydrate as well as some protein and healthy fat. The combination of these macronutrients will provide sustained energy to help you get through your workout. Both protein and fat slow the digestion and absorption of carbohydrate so the closer your meal is to your workout, the less you want to eat. Eating too much fat before a workout (think burger and chips or a bacon sandwich) can slow digestion and result in stomach discomfort. On the other hand,  \neating a meal devoid of fat and protein (think jam sandwiches) could leave you hungry and lacking in energy. Suitable options include:  \nBreakfast: Porridge with milk and few chopped almonds or a spoonful of nut butter  \nLunch: Jacket potato with hummus, tuna or chilli; or a falafel and avocado wrap  \nDinner: Vegetable risotto with peas or Pad Thai (stir-fried noodles) with tofu or chicken  \nBut if you have less than 1-2 hours before your workout, opt for an easy-to-digest, high-carbohydrate snack. Suitable options include:  \n• Low fat plain Greek yogurt with granola  \n• Bananas  \n• Peanut butter on toast  \n• Fruit and nut Bar  \n• A smoothie made with berries, bananas and milk  \nHow much should you eat?  \nThe closer your pre-workout meal is to your workout, the smaller it must be. For example, if you have only 1-2 hours before your workout, then eat a small meal or snack of 300 to 400 calories, or about 5 kcal/ kg body weight. If you can eat 4 hours before your workout, then have a larger meal of 400 to 800 calories, or approximately 10 kcal/kg body weight. In practice, the exact timing of your pre-run meal will probably depend on constraints such as work hours, travel and your training schedule. Try to plan meals as best you can around these commitments. For example, if you run in the early evening, plan to eat a substantial lunch followed by a smaller snack of 100–300 kcal 30–60 minutes before your run. If you prefer running at midday, then eat a substantial breakfast followed by a smaller snack before your run if you’re feeling hungry.  \nWhen should you eat before a workout?  \nIdeally, try to schedule your pre-exercise meal 2 to 4 hours before your workout. This will give you enough time to digest the food but not too long an interval to cause this energy to be used up the time you begin exercising. Eating a meal too close to exercise will almost certainly result in","cbCaisCoJYXl9obd","https://ap.wps.com/l/cbCaisCoJYXl9obd","pdf",165912,"English","# Why is pre-workout nutrition important?\n## What should you eat before a workout?\n## How much should you eat?\n## When should you eat before a workout?\n# Is fasted training good or bad?","[{\"question\":\"What makes pre-workout nutrition important for performance?\",\"answer\":\"Most workout energy comes from stored fat and carbohydrate (glycogen). Timing and meal composition influence how much carbohydrate the muscles burn during the session, which can support higher intensity and longer training.\"},{\"question\":\"What foods are recommended before a workout?\",\"answer\":\"Choose a pre-exercise meal with carbohydrate plus some protein and healthy fat. If you have 1–2 hours or less, use an easy-to-digest, high-carbohydrate snack such as Greek yogurt, bananas, toast with peanut butter, fruit and nut bars, or a berry banana smoothie.\"},{\"question\":\"How does fasted training affect energy and results?\",\"answer\":\"Fasted training may encourage more fat and less carbohydrate use, but it does not guarantee weight loss. It can cause hunger, light-headedness, lower pace or earlier fatigue, and may lead to overeating after the workout.\"}]","Pre-workout nutrition - What to eat before a workout | PDF",1790542589]