Carbohydrates, which are stored in the liver and skeletal muscles in the form of glycogen, provide the most efficient source of energy during exercise. Glycogen can be easily metabolized into glucose, which provides immediate energy to fuel the brain, nervous system, and muscles during exercise.

As glycogen stores are depleted, the body begins to break down fat to burn for fuel, especially during low- to moderate-intensity activity.

In the latest stages of prolonged exercise when glycogen stores are at their lowest, the body begins to break down skeletal muscle protein for glucose production.

Physical activity can also induce muscle growth, also known as hypertrophy. Weight lifting and other resistance training exercises are commonly used to increase skeletal muscle mass, but cardiovascular exercise like running can also spur muscle growth.

Physical activity causes structural damage to muscle fibers, especially when muscles are challenged with multiple repetitions of heavy weights.

A variety of factors influence how rapidly muscles grow with exercise, including the amount of weight lifted and the number of repetitions. Spotlight on protein powder Powdered protein can come from a variety of sources, including eggs , milk e.

Protein powders are dietary supplements and are not reviewed by the FDA for safety or effectiveness. They can often contain non-protein ingredients, including vitamins and minerals , thickeners, added sugars , non-caloric sweeteners , and artificial flavoring.

Casein and whey contain all essential amino acids and are easily absorbed by the body, but their speed of absorption differs. Casein, on the other hand, is not soluble in water and is digested more slowly than whey—when ingested, it forms a clotted gel in the stomach that provides a sustained slow release of amino acids into the bloodstream over several hours.

However, multiple studies have found no clear evidence that casein is more effective than any other protein source for satiety or weight loss. It is a common alternative to milk protein for vegans or people with dairy sensitivities or allergies. Soy protein is absorbed fairly rapidly by the body, although it is not as bioavailable as animal-based proteins.

One study found that soy protein promoted muscle protein synthesis significantly more than casein protein when consumed by healthy young men at rest and after leg resistance exercise, but that soy protein was inferior to whey protein in increasing muscle protein synthesis.

Pea protein is rich in eight of the nine essential amino acids; it is low in methionine, which can be obtained from other sources including rice and animal proteins. There is limited research on the effects of pea protein. One double-blind, randomized, placebo-controlled study found that men aged 18 to 35 years who ingested 50 grams of pea protein daily in combination with a resistance training program over 12 weeks experienced similar increases in muscle thickness compared to those who ingested the same amount of whey protein daily.

Hemp protein powder is derived from the seeds of the hemp plant. Although there is little research on the use of hemp protein powder as a workout supplement, it contains omega-3 fatty acids and a number of essential amino acids. However, it is not a complete protein, as it has relatively low levels of lysine and leucine.

References Council for Responsible Nutrition. Economic Impact of the Dietary Supplement Industry. Accessed October, Grand View Research. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance.

Journal of the Academy of Nutrition and Dietetics. Kerksick CM, Wilborn CD, Roberts MD, Smith-Ryan A, Kleiner SM, Jäger R, Collins R, Cooke M, Davis JN, Galvan E, Greenwood M.

Journal of the International Society of Sports Nutrition. Trexler ET, Smith-Ryan AE, Stout JR, Hoffman JR, Wilborn CD, Sale C, Kreider RB, Jäger R, Earnest CP, Bannock L, Campbell B. International society of sports nutrition position stand: Beta-Alanine.

Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of β-alanine supplementation on exercise performance: a meta-analysis. Amino acids. Maughan RJ, Burke LM, Dvorak J, Larson-Meyer DE, Peeling P, Phillips SM, Rawson ES, Walsh NP, Garthe I, Geyer H, Meeusen R.

IOC consensus statement: dietary supplements and the high-performance athlete. International journal of sport nutrition and exercise metabolism. Ganio MS, Klau JF, Casa DJ, Armstrong LE, Maresh CM. Effect of caffeine on sport-specific endurance performance: a systematic review.

Spriet, L. Caffeine and exercise performance. Exercise and sport performance with low doses of caffeine. Burke LM. Caffeine and sports performance. Applied physiology, nutrition, and metabolism.

Carpenter, M. Caffeine Powder Poses Deadly Risks. The New York Times. Kreider RB, Kalman DS, Antonio J, Ziegenfuss TN, Wildman R, Collins R, Candow DG, Kleiner SM, Almada AL, Lopez HL. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine.

Volek JS, Rawson ES. Scientific basis and practical aspects of creatine supplementation for athletes. Rawson ES, Persky AM. Mechanisms of muscular adaptations to creatine supplementation.

International SportMed Journal. Kreider, R. Effects of creatine supplementation on performance and training adaptations. Francaux M, Poortmans JR. Effects of training and creatine supplement on muscle strength and body mass. European journal of applied physiology and occupational physiology.

Jagim AR, Stecker RA, Harty PS, Erickson JL, Kerksick CM. Safety of creatine supplementation in active adolescents and youth: A brief review. Frontiers in nutrition. Buford TW, Kreider RB, Stout JR, Greenwood M, Campbell B, Spano M, Ziegenfuss T, Lopez H, Landis J, Antonio J. International Society of Sports Nutrition position stand: creatine supplementation and exercise.

Kreider RB, Wilborn CD, Taylor L, Campbell B, Almada AL, Collins R, Cooke M, Earnest CP, Greenwood M, Kalman DS, Kerksick CM. Journal of the international society of sports nutrition.

Rodriguez NR, DiMarco NM, Langley S. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance.

Journal of the American Dietetic Association. American college of sports medicine joint position statement. nutrition and athletic performance. Medicine and science in sports and exercise.

Burke LM, van Loon LJ, Hawley JA. Postexercise muscle glycogen resynthesis in humans. Journal of Applied Physiology. Murray B, Rosenbloom C. Fundamentals of glycogen metabolism for coaches and athletes.

Nutrition reviews. National Academies of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids Macronutrients.

Jäger R, Kerksick CM, Campbell BI, Cribb PJ, Wells SD, Skwiat TM, Purpura M, Ziegenfuss TN, Ferrando AA, Arent SM, Smith-Ryan AE.

International society of sports nutrition position stand: protein and exercise. Hoffman JR, Falvo MJ. Protein—which is best?. Haug A, Høstmark AT, Harstad OM. Bovine milk in human nutrition—a review. Lipids in health and disease. Wilson J, Wilson GJ.

Contemporary issues in protein requirements and consumption for resistance trained athletes. Dangin M, Boirie Y, Guillet C, Beaufrère B. Influence of the protein digestion rate on protein turnover in young and elderly subjects.

The Journal of nutrition. Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrère B. Slow and fast dietary proteins differently modulate postprandial protein accretion.

Proceedings of the national academy of sciences. Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men.

Journal of applied physiology. Cribb PJ, Williams AD, Carey MF, Hayes A. However, subjects were instructed to avoid performing any type of strenuous physical activity for 24 h prior to each trial. All subjects underwent an initial familiarization trial, which included instructions on how to complete a 24 h food log, standardized dynamic warm-up, and completion of the performance testing protocol structured in the following order: MBP, VJ, 1-RM, and WAnT.

Subjects underwent a baseline trial during their second visit to the laboratory in which they submitted a completed hour food log, which was used to replicate caloric and macronutrient intake for the 24 h prior to future trials.

Subjects then completed baseline assessments for height, weight, and blood pressure and were guided through a standardized dynamic warm-up followed by completion of the aforementioned performance testing protocol. On the third visit, subjects were randomly provided with either the SUP or the PL.

On the fourth visit, subjects were provided with the opposite treatment. During both the third and fourth visits to the laboratory, subjects were instructed to sit in a rested state for 20 min following ingestion of either the SUP or PL.

The timing of the ingestion of the pre-workout dietary supplement mimicked the protocol utilized by Spradley and colleagues [ 14 ]. Following the rest period, subjects were directed to a 5-minute dynamic warm-up station in preparation for physical activity.

Subjects were then assessed on upper and lower body power while performing a MBP and VJ, respectively. Following the upper and lower body power assessments, subjects performed a 1-RM strength assessment, which was followed by an anaerobic power test utilizing the WAnT.

Each performance assessment was separated by a 3-minute rest period. Two study staff members were present during testing to ensure proper safety, documentation of the assessment, and execution of the protocol. Figure 1 provides an overview of sessions three and four, which were the supplement treatment sessions.

Study protocol. SUP supplement, PL placebo, MBP medicine ball put, VJ vertical jump, 1-RM bench press, WAnT Wingate Anaerobic Power Test, RBT rest between trials.

The medicine ball put is a commonly used field test used to measure upper body explosive power specific to functional movements such as basketball passes and the rapid punching of combat athletes.

All medicine ball put tests during this investigation were conducted using the protocol set forth by Clemons and colleagues [ 20 ]. A 45° incline bench, 9 kg medicine ball, measuring tape, and chalk were used to administer and record test results. Following a specified upper body warm-up, subjects sat comfortably on the incline bench with feet flat on the floor and medicine ball grasped on each side and placed against the chest.

The subject then attempted to propel the medicine ball at a 45° trajectory for maximal distance. Each subject was permitted three medicine ball put attempts with a 2 min rest in-between each attempt.

A study staff member recorded each attempt to the nearest centimeter by measuring the closest chalk mark in the direction of the bench. The vertical jump assessment is a lower body explosive power test that compares favorably to isokinetic testing as a measurement of knee extension power [ 21 ].

A jump and reach test device Vertec, Sports Imports, Hilliard, OH was used to measure how high each subject jumped and reached to touch an overhead swivel vane.

Subjects began in a standing position with an upright posture and feet shoulder width apart, then progressed into a semi-squat position while concurrently swinging arms backwards in preparation for the jump. The highest displaced vane determined the maximum jump height.

Each subject was permitted three vertical jump attempts with a 2 min rest in-between each attempt. All 1-RM bench press strength testing was conducted using the protocol developed for this current study. Each subject performed a warm-up set using a standard barbell for a total of 12 repetitions.

A rest period of 2 min was provided between each set. Testing occurred in the standard supine position with 5 points of contact on the bench. The subject lowered an Olympic barbell under control to mid-chest level and then pressed the weighted barbell until elbows were fully extended for a successful lift.

To measure anaerobic power performance, subjects performed a Wingate anaerobic cycle test Monark E, Vansbro, Sweden. Subjects performed a warm-up, which consisted of pedaling at approximately 60 rpm for 2 min interspersed with an all-out 2-second sprint at the end of the first minute.

At the end of the second minute, subjects performed another all-out sprint lasting 30 s in duration against a constant force relative to individual body weight 7. Subjects were instructed to remain seated throughout the entire second sprint. Upon completion of the WAnT, subjects were instructed to perform a 2-minute cool down.

Values for peak power, mean power, minimum power and fatigue index were measured and recorded during the 30 s testing period. Peak power was defined as the highest mechanical power output recorded during the test. Mean power was defined as the average mechanical power output recorded during the test.

Minimum power was defined as the lowest mechanical power output recorded during the test. Fatigue index was calculated by dividing the difference between the highest mechanical power output and the lowest mechanical power output by the highest mechanical power output, and then multiplying by to determine a percentage.

During the third and fourth trials, subjects ingested either the supplement or a placebo powder mixed with 10 ounces of water. Figure 2 lists the ingredients contained in this pre-workout dietary supplement.

The placebo consisted of flavored maltodextrin, which was designed to appear and taste similar to the actual supplement. Subjects were permitted cold water ad libitum throughout each trial. Data analyses were performed using the computer software program SPSS version Descriptive characteristics of the sample were analyzed.

All performance data were analyzed using a 1-factor [1x3] within-subjects repeated measures analysis of variance RM ANOVA. Post-hoc tests were analyzed via paired samples t-tests.

The alpha criterion was set at a p-value less than 0. All assumptions were met and the data normally distributed. WAnT anaerobic peak power in watts. Data are presented as mean ± standard deviations. WAnT anaerobic mean power in watts. This investigation examined the effects of a commercially available pre-workout supplement on measures of anaerobic power, upper and lower body explosive power, and upper body strength in a recreationally active population.

The results of this study indicate that consumption of this pre-workout dietary supplement can significantly improve both anaerobic peak power and anaerobic mean power in comparison to a placebo treatment. Supplement ingestion did not reveal any significant ergogenic benefit for upper and lower body explosive power or upper body strength.

Therefore, it is possible that the recommended caffeine dosage provided to subjects in this study may not have been large enough to facilitate a potential stimulatory effect on explosive power or upper body strength. Beta-alanine supplementation increases the concentration of muscle carnosine, which acts as an intracellular buffer allowing for improved performance during high intensity exercise lasting 1—4 minutes, when acidosis is highest [ 24 ].

While beet extract and dimethylglycine HCL are both theorized to improve mitochondrial efficiency, recent research demonstrated no significant differences between supplement and placebo groups when measuring the effect of beet extract [ 25 ] and dimethylglycine HCL on anaerobic power [ 26 ].

Tyrosine is a nonessential amino acid that is essential for the production of catecholamine neurotransmitters, including dopamine, epinephrine, and norepinephrine. While recent research has reported that pre-exercise tyrosine supplementation improves cognitive function during soccer specific exercise in a warm environment, there is little evidence for tyrosine improving anaerobic power or acting more globally as an ergogenic aid [ 1 , 27 ].

Arginine-nitrate is thought to mediate a tolerance build-up for nitrate, thus allowing for continual vasodilation of the blood vessels. Research conducted by Olek and colleagues [ 28 ] demonstrated that 2 g of arginine did not improve anaerobic power as measured during the Wingate Anaerobic Cycle Test.

While the evidence is limited regarding the influence of BCAAs on anaerobic performance, Fukuda et al. Both beta-alanine and creatine are active ingredients in the pre-workout dietary supplement used in this study, which have been shown to independently improve high intensity performance following long-term usage.

However, manufacturers of both creatine and beta-alanine often recommend several weeks of loading to enhance exercise performance. Notably, this study did not include a loading phase, and utilized a design that measured only acute ingestion of the caffeine-containing pre-workout dietary supplement.

Choline-bitartrate is a chemical compound, which is thought to augment acetylcholine neurotransmission, thus enhancing muscle fiber recruitment. Huperzine A is a chemical compound that has been shown to inhibit activity of acetylcholinesterase, an enzyme that breaks down acetylcholine [ 30 ].

Therefore, some could theorize that the combination of choline-bitartrate and huperzine A may optimize acetylcholine release and improve muscle fiber recruitment. While evidence suggests that choline depletion during exercise may limit performance due to the inability to delay fatigue, research conducted by Spector et al.

Glucuronolactone is a natural compound, which is believed to increase endurance capacity [ 33 , 34 ]. While evidence is lacking relative to its impact on anaerobic exercise performance, Forbes et al. Caffeine is a mild nervous system stimulant with effects similar to amphetamines, only much weaker [ 36 ].

Caffeine, the principal active ingredient in the pre-workout dietary supplement used in this investigation has been shown to enhance aerobic endurance performance through augmenting fat oxidation, thus preserving muscle glycogen content and increasing time to exhaustion [ 11 ].

However, the relationship between caffeine and anaerobic performance remains equivocal. Reports of increases in anaerobic peak power following caffeine supplementation are believed to occur through increased motor unit firing rates, mobilization of calcium ions from the sarcoplasmic reticulum, and surges in nitric oxide concentrations [ 12 ].

In contrast, other studies have reported no differences when examining the effects of caffeine on anaerobic power [ 15 , 16 , 37 ]. Since the pre-workout dietary supplement used in this investigation is a proprietary blend i.

Therefore, it can be postulated that caffeine, the principle active ingredient in the pre-workout supplement used in this study, likely facilitated an ergogenic effect for anaerobic power performance, and when combined with various other ingredients may have had a synergistic effect, thus enhancing the ergogenic benefit and stimulatory potential.

Considerable attention has been paid to the use of pre-workout supplements purported to enhance exercise performance. The results of this study indicate that acute ingestion of the commercially available pre-workout dietary supplement can significantly improve both anaerobic peak power and mean power in recreationally trained males.

The ingestion of the pre-workout dietary supplement and the resulting significant increases in anaerobic power observed in this study came with no adverse side effects. In contrast, the pre-workout supplement did not improve upper body power, lower body power, or maximal bench press strength.

Given the scarcity of research on pre-workout supplements, more research is warranted to gain a better understanding of their effects on anaerobic modes of exercise. Hoffman JR, Faigenbaum AD, Ratamess NA, Ross R, Kang J, Tenenbaum G.

Nutritional Supplementation and Anabolic Steroid Use in Adolescents. Med Sci Sports Exerc. Article CAS PubMed Google Scholar. Froiland K, Koszewski W, Hingst J, Kopecky L.

Nutritional supplement use among college athletes and their sources of information. Int J Sport Nutr Exerc Metab. PubMed Google Scholar. Hoffman JR, Kang J, Ratamess NA, Hoffman MW, Tranchina CP, Faigenbaum AD. Examination of a pre-exercise, high energy supplement on exercise performance.

J Int Soc Sports Nutr. Article PubMed PubMed Central Google Scholar. Sokmen B, Armstrong LE, Kraemer WJ, Casa DJ, Dias JC, Judelson DA, Maresh, CM. Caffeine use in sports: considerations for the athlete. J Strength Cond Res. Article PubMed Google Scholar. Astorino TA, Roberson DW.

Efficacy of acute caffeine ingestion for short-term high-intensity exercise performance: a systematic review. Ganio MS, Klau JF, Casa DJ, Armstrong LE, Maresh CM. Effect of caffeine on sport-specific endurance performance: a systematic review.

Graham TE, Spriet LL. Performance and metabolic responses to a high caffeine dose during prolonged exercise. J Appl Physiol. CAS PubMed Google Scholar. Graham TE, Hibbert E, Sathasivam P. Metabolic and exercise endurance effects of coffee and caffeine ingestion. Hoffman JR, Kang J, Ratamess NA, Jennings PF, Mangine G, Faigenbaum AD.

Effect of Nutritionally Enriched Coffee Consump- tion on Aerobic and Anaerobic Exercise Performance. Doherty M, Smith PM. Effects of caffeine ingestion on exercise testing: a meta-analysis.

Int J Sports Nutr Exerc Metab. CAS Google Scholar. Spriet LL. Caffeine and performance. Int J Sport Nutr. Woolf KW, Bidwell WK, Carlson AG. The effect of caffeine as an ergogenic aid in anaerobic exercise. Kalmar JM. The influence of caffeine on voluntary muscle activation.

Spradley BD, Crowley KR, Tai CY, Kendall KL, Fukuda DH, Esposito EN, Moon SE, Moon JR. Ingesting a pre-workout supplement containing caffeine, b-vitamins, amino acids, creatine, and beta-alanine before exercise delays fatigue while improving reaction time and muscular endurance.

Nutr Metab. Article CAS Google Scholar. Collomp K, Ahmaidi S, Audran M, Chanal JL, Prefaut C. Effects of caffeine ingestion on performance and anaerobic metabolism during the Wingate Test. Int J Sports Med. Greer F, McLean C, Graham TE. Caffeine, performance, and metabolism during repeated Wingate exercise tests.

Google Scholar. Goldstein ER, Ziegenfuss T, Kalman D, Kreider R, Campbell B, Wilborn C, Taylor L, Willoughby D, Stout J, Graves BS, Wildman R, Ivy JL, Spano M, Smith AE, Antonio J. International society of sports nutrition position stand: caffeine and performance.

Ratamess NA, Hoffman JR, Ross R, Shanklin M, Faigenbaum AD, Kang J. Medicine ACoS. Philadelphia: Lippincott Williams and Wilkins; Clemons JM, Campbell B, Jeansonne C. Validity and reliability of new test of upper body power. Liebermann DG, Katz L. On the assessment of lower-limb muscular power capability.

Isokinetics Exerc Sci. Tucker MA, Hargreaves JM, Clarke JC, Dale DL, Blackwell GJ. The effect of caffeine on maximal oxygen uptake and vertical jump performance in male basketball players. Pallarés JG, Fernández-Elías VE, Ortega JF, Muñoz G, Muñoz-Guerra J, Mora-Rodríguez R.

Neuromuscular responses to incremental caffeine doses: performance and side effects. Hobson RM, Saunders B, Ball G, Harris RC, Sale C. Effects of beta-alanine supplementation on exercise performance: a meta-analysis. Amino Acids. Article CAS PubMed PubMed Central Google Scholar. Byrne G, Wardrop B, Storey A.

The effect of beetroot juice dosage on high intensity intermittent cycling performance.

Key nutrients in pre-workout can help your body perform better and recover faster after each workout. Measures such as pairing carbs with protein or staying hydrated also help improve endurance and stamina for a good workout. Here we discuss five key nutrients for peak performance pre-workout:.

Eating protein prior to exercise helps increase muscle protein synthesis. It also helps speed muscle recovery. thus aiding a consistent workout. Protein addition in food or as a supplement pre-workout can help individuals increase muscle mass, improve muscle recovery, have lean body mass, increase strength, and enhance muscle performance.

Contrary to popular misconception, fat is actually good for the body. Fat can be a great source of energy, which is the perfect fuel for working out.

While carbs are important for short and high-intensity bouts of exercise, fat is the source of fuel for longer and moderate-to-low-intensity exercise. Fatty acids like omega-3 reduce muscle fatigue and muscle soreness. A proper diet that includes good fat can help build stamina over time and is a great pre-workout ritual.

Glycogen from carbs is the way the body processes and stores glucose. This is done mainly in the liver and muscles. Glycogen acts as the main source of energy for short and high-intensity exercise. Creatine is primarily stored in skeletal muscle. It aids in energy production and muscular strength.

It is a great nutrient for weightlifting, bodybuilding, and other power workouts. Please Click Here to subscribe other newsletters that may interest you, and you'll always find stories you want to read in your inbox. A weekly guide to the biggest developments in health, medicine and wellbeing delivered to your inbox.

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How much to eat before a workout depends largely on how long before your workout you are eating, but also on a number of other factors, including the planned duration and intensity of the workout, the type of workout, your body size, and your wellness and fitness goals.

Post-workout nutrition is just as important as pre-workout nutrition! After a workout, try to consume proteins with a complete amino acid profile containing all nine essential amino acids , as well as some high-quality carbohydrates and whole foods including veggies.

In the long run, your overall nutrition and eating habits will make the biggest difference. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.

Ready to build your abs? Check out this list to find out which of these is the best ab roller for blasting your core. Read more. If water is king for healthy hydration then electrolytes are queen. Find the best electrolyte drink list here, all supported and tested by nutrition experts.

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How long before a workout should I eat? How much should I eat before a workout? What foods should I avoid before the gym? What should I eat after the gym? Amanda Capritto, CPT, CNC, CES, CF-L1 Amanda is a content writer and journalist with extensive experience in the health, fitness, lifestyle, and nutrition niches.

Before joining Garage Gym Reviews, she worked as an independent writer for various brands and outlets. Her work has appeared in national and global digital publications, including Health.

com and Shape. You'll need to experiment on your own to determine the ideal quantity and ratio of these supplements, balanced with concerns like the amount of calories and grams of carbohydrates you consume before exercising. No matter what you eat before you workout, you'll probably want to keep portions on the smaller side.

Generally speaking, it'll be less harmful to eat too little food than eating too much food — although neither situation is ideal if you want to be adequately fueled. You also want to think about when you eat before working out.

This is especially true if you incorporate supplements like caffeine and creatine, which typically have a set duration of time that they last.

Additionally, you don't want to experience the feeling of heaviness on your stomach that can sometimes happen as a result of eating too close to the time you exercise.

The closer you get to your workout, the less fat, protein and fiber you want sitting in your stomach. This is especially the case if you'll be competing in a sport or participating in other intense activities like running, jumping or throwing.

If you want to eat a larger meal, try to do so at least one full hour before activity, if not two hours or more. Smaller pre-workout meals can usually be eaten closer to your workout — 30 to 60 minutes is fine, depending on the size of the meal.

Finally, remember to give yourself some leeway and grace with regards to planning your meals - both short-term before your workout and over the long term. No matter how committed you may be to your fitness goals, there will come a time when you'll have an opportunity to eat a meal that may not be fully in line with them.

There's nothing wrong with eating this kind of meal from time to time, whether it's in celebration of an important social occasion or simply as a way to give yourself a mental break. As is the case with almost every element of fitness, deciding on your preworkout meals is largely a matter of personal preference.

As a broad rule, you want to eat a smaller-sized meal composed mostly of carbs and proteins, anywhere from 30 minutes to up to 4 hours before working out, depending on how quickly you digest your food.

Spend some time experimenting with different types of foods, meal timing, and preworkout mixes so that you can find the right combination that helps you fuel your body to perform at the highest possible level whenever you are preparing for a workout or competition.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Protein Hydration Pre-Workout Performance Boosts.

Science Advisory Board Ingredients. Personalization How to use Dietitian Personalize your formulas.