Nutrition is crucial in pre-workout fueling. We know this, but it’s often overwhelming to determine how to balance nutrition or which is more effective—prepping a meal beforehand or shaking and chugging a pre-workout drink.
As with anything, both options have benefits and drawbacks, and there is no right or wrong answer—one or the other or finding the balance to get the most out of both. It all comes down to what works for YOU.
At Routinely, we want to equip you with all the information to help you make the best decision for you, your goals and your training.
Understanding Pre-Workout Nutrition
Pre-workout nutrition refers to food or supplements you take to fuel your body before strenuous exercise. Understanding proper pre-workout nutrition can help you get the most out of your workout session.
Nutrition Breakdown and Benefits
To optimally fuel your body, you need to have a good understanding of how nutrients impact your body:
Carbohydrates:
Carbs are the primary energy source for exercise, especially high-intensity or endurance activities. Complex carbs are ideal as they release energy slowly and help maintain blood sugar levels, preventing energy crashes during the workout.
Proteins:
Protein is crucial for muscle repair and recovery. Including a moderate amount of lean protein can help promote muscle growth and reduce muscle breakdown during exercise.
Fats:
Healthy fats can provide a more sustained energy release. However, too much fat can slow digestion and may cause discomfort if consumed too close to a workout.
Caffeine:
Caffeine keeps you alert by blocking the effects of adenosine, a neurotransmitter that makes you feel tired as its levels rise.
Electrolytes:
Electrolytes are essential minerals for various bodily functions, including nerve and muscle function, hydration, and balancing the body’s pH levels. Common electrolytes, including sodium, potassium, calcium, and magnesium, play a role in maintaining proper fluid balance during prolonged exercise.
Calories, Energy, Fat Loss and Weight Gain
Calories are a unit of measurement used to quantify the amount of energy provided by the food and drinks we consume. When we eat and drink, we take in calories, which our bodies use for essential functions such as breathing, circulating blood, and growing and repairing cells. The number of calories in a food or drink is determined by the amount of carbohydrates, fats, proteins, and other nutrients it contains.
Understanding calorie intake is important for managing weight and making informed choices about nutrition. If your goal is muscle gain, you need to be in a calorie surplus (intake is more than you use) which means you may want a higher-calorie meal with more protein and carbs. For fat loss, you need to be in a calorie deficit (usage is higher than what you consume) where a lower-calorie meal with balanced macros can help fuel the workout without adding too many extra calories.
Slow and Quick Energy Release
The best pre-workout foods include a balance of carbs, proteins, and fats for a slow release of energy, whereas the pre-workout supplement products contain an optimal balance of stimulants and non-essential amino acids for a quick release of energy.
Each offers different benefits that influence your endurance during a workout and recovery afterwards.
Pre-Workout Meals
A good pre workout snack or meal typically consists of nutritionally balanced solid foods, usually consumed around an hour before exercise to allow sufficient time for digestion and absorption.
The benefits of eating something before a workout are:
- More Energy:
If they include complex carbohydrates, pre-workout meals provide a slow and steady release of energy, which is beneficial during endurance activities. - Stable Blood Sugar Levels:
If your meal is well-balanced and not too sugary, it will help maintain stable blood sugar levels, preventing a sudden crash in energy during workouts. - Muscle Recovery and Growth:
Consuming protein before exercise provides the amino acids needed for muscle mass growth and recovery, which are especially beneficial for resistance training or weightlifting.
Examples of A Pre Workout Snack/Meal:
Oatmeal with Fruits and Nuts: A combination of complex carbs, healthy fats, and a small amount of protein provides sustained energy.
Whole-Grain Bread and Nut Butter: It seems simple, but a piece of toast with sugar-free nut butter (almond, macadamia, etc.) provides a blend of carbohydrates and healthy fats—perfect for sustaining energy.
Protein bar: A protein bar is a convenient and portable snack that is high in protein and easy to eat before a workout. It’s commonly used as a quick and easy way to consume protein, especially for those with active lifestyles or fitness goals. Like whey protein powder, protein bars come in a variety of flavour
Possible Drawbacks:
- Solid meals require more time to digest, so consuming them too close to a workout can cause discomfort, bloating, or nausea.
- If you prefer to exercise early in the morning, eating a full meal may not be practical or desirable due to limited time and appetite.
Pre-Workout Drinks
Pre-workout drinks are liquid supplements designed to be consumed shortly before exercise. They often contain a combination of caffeine, amino acids, electrolytes, etc. to boost exercise performance.
The benefits of supplementing before a workout are:
- Quick & Efficient:
Pre-workout drinks are absorbed quickly into the bloodstream, providing an almost immediate boost of energy. - Convenient On-The-Go:
Pre-workout drinks are easy to prepare and consume, making them the best pre-workout snacks for on the go or when you don’t have time before a workout. - Performance-Enhancing:
Pre-workout drinks that contain caffeine for energy, BCAAs for muscle support, and electrolytes for hydration, prepare your body for optimal performance during a workout.
Examples of Pre-Workout Drinks:
Protein Shakes: Protein powder shakes can provide muscle support.
Pre-Workout Supplements: Pre workouts in powdered form, mixed with water, and contains a blend of stimulants, amino acids, and electrolytes.
Veg and Fruit Smoothie: This smoothie blends supplements and whole foods for a more holistic approach to pre-workout nutrition. It is made with ingredients like bananas, spinach, and protein powder.
Possible Drawbacks:
- When consumed in high doses, or used on certain metabolic medication, stimulants like caffeine can cause jitters, anxiety, digestive discomfort, or energy crashes.
- While effective for quick energy, pre-workout drinks on their own may lack the balanced nutrition provided by whole food meals.
Best of Both for Maximum Results
For those looking to get the most out of both the pre-workout meal and drink, this approach provides sustained energy and a quick boost, ensuring optimal performance throughout the workout.
Sports nutrition coaches often suggest consuming a light meal 1-2 hours before your workout, followed by a pre-workout drink 20-30 minutes before exercising. Adjust portion sizes and timing based on personal preferences, workout intensity, and specific fitness goals.
Understanding Your Goals
Pre-workout meals usually contain more calories than drinks. Depending on your fitness objectives – whether it’s building muscle, losing fat, or maintaining weight – this could be helpful or harmful. A typical pre-workout meal might contain anywhere from 200 to 500 calories, offering sustained energy for longer workout sessions. Pre-workout drinks generally have fewer calories than meals, ranging from 20 to 200 calories per serving. They are designed to provide quick energy without adding a significant calorie load, making them ideal for those seeking a low-calorie option before a workout.
Muscle Gain and Endurance:
A preworkout meal/snack with a higher calorie count and balanced macros, like a whey protein shake and complex carb and healthy fat intake, is more suitable as it provides sustained energy and nutrient support for longer or more intense workouts whilst supporting muscle mass growth.
Routinely’s single serve whey protein supplements, Nourish, only have112 calories per serving
Fat Loss and Short Workouts:
A pre-workout drink can be a better option as it offers essential nutrients and energy without a high caloric load. The type of drink can also be determined, either a whey protein shake or a pre-workout stimulant with amino acids which helps fuel your body for shorter workouts or without excess calories from carbs or fats.
Routinely’s single serve preworkout supplements, Boost, only have 25 calories per serving
Best of Both Worlds:
Combining both can be ideal for getting the most out of your training session: a small, balanced meal 1-2 hours before working out and a low-calorie pre-workout drink 30 minutes prior can provide both sustained and immediate energy. For instance, a light meal of oatmeal with a whey protein shake later followed by a low-calorie caffeine or BCAA drink can optimise energy levels without overloading on calories.
Routinely’s single serve BCAA supplements, Recover, only have 27 calories per serving
Routinely’s Dose on Drinks or Meals As Preworkout
When it comes to choosing between a pre-workout meal and a pre-workout drink, there isn’t a one-size-fits-all answer. Both have advantages and potential drawbacks, whether you have them on their own or integrate a balance of both.
Your decision should depend on your specific goals, the type of workout, and your personal preferences.
By understanding the benefits and limitations of each and how they can work together, you can make an informed decision that aligns with YOU.
Consider Routinely’s daily single-serve supplements. Routinely’s convenient sachets provide essential nutrients to Nourish your body, Boost performance, and Recover your muscles.
Try Routinely today and find the perfect balance for your fitness journey, helping you perform at your best every time.
