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Boost Your Gym Performance: Essential Pre-Workout Nutrition Tips

How to Fuel Your Body for Maximum Energy and Results 📈

Maximizing the results of your training requires the right nutrition beforehand. Think of your body as a car: without fuel, you’re not going anywhere 🚗 🚗 Here’s how to get the most out of your workouts with proper pre-workout nutrition.

Maximize Energy & Fuel ⛽

The goal is to provide your body with the energy it needs to perform at its best. This not only helps in increasing your calorie and fat-burning potential but also aids in muscle building. Here’s what you need to consider:

Type of Exercise/Training 💪🏻

  • Endurance: Longer-lasting energy sources are key.

  • Weight Training: Focus on muscle recovery and building.

  • Classes: Quick energy for bursts of activity.

Duration of Session ⏳

The length of your workout can dictate the amount and type of food you need. Longer sessions might require more complex carbs, while shorter sessions could be fine with simpler sugars.

Time Before You Train ⏲️

  • 2+ Hours Before Training: Aim for a bigger meal. A full meal containing protein and complex carbs like oats, sweet potato, or Ezekiel bread will provide lasting energy throughout your workout.

  • 30-45 Minutes Before Training: Opt for a snack. A lean protein source and quicker-digesting carbs like fruit, cream of rice, or jasmine rice work best.

If you train early in the morning, consider your last meal before bed as your pre-workout fuel. Pay attention to how timing affects your digestion and energy levels.

Meals Consumed Prior to the Pre-Workout Meal 😀

Avoid high levels of fat and fiber around your training. These can slow digestion and make you feel sluggish.

Finding What Works for You 👌

There’s no one-size-fits-all approach to pre-workout nutrition. Experiment with different food combinations and timing to find what suits you best.

Suggested Pre-Workout Meals 📋


  • Egg whites

  • Protein shake

  • Chicken breast

  • 99% lean turkey

  • Lean deli meat


  • Fruit

  • White rice

  • Cream of rice

  • Cereal

  • Rice Krispies/Poptarts

Aim for 20-40 grams of protein in your pre-workout meal depending on your goals. For carbs, consider having 25-30% of your total daily intake in the pre-workout window.

Coach Kiki’s Go-To

Lean protein (like chicken breast, shrimp, or swai) paired with Flavor Gang’s Bowl of Gainz is a personal favorite. Check it out here.

So, play around, find your perfect pre-workout meal, and get ready to crush those workouts with the energy and fuel your body needs!

Coach Kiki Can Help!

Book a call with me to help you dial things in here. Check out some of the amazing transformational stories here.

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