Before a workout, eat a mix of carbohydrates for energy and some protein to support your muscles, ideally 1 to 3 hours before training. Carbs are the priority, since they fuel performance. Closer to training, keep it lighter and easier to digest.
Why pre-workout nutrition matters
Carbohydrates are your body’s main fuel for hard training. Eating enough before a session helps you train with more energy and intensity, while a little protein supports your muscles. Skip the fuel and your performance usually drops.
What to eat and when
- 1 to 3 hours before: a balanced meal with carbs and protein, such as rice and chicken, oats and eggs, or a wrap with lean protein.
- 30 to 60 minutes before: something lighter and easy to digest, like a banana, yoghurt, or a rice cake with a little protein.
- Right before: keep it minimal to avoid feeling heavy. See pre-workout on an empty stomach.
What to avoid before training
Go easy on very high fat or high fibre meals right before a session, since they digest slowly and can leave you sluggish or cause stomach discomfort. See pre-workout nausea.
Food plus a pre-workout
Food fuels you, but it does not sharpen energy and focus the way a pre-workout does. Many lifters pair a light pre-training meal with a pre-workout: the meal provides fuel, the pre-workout adds clean energy and focus. See when to take pre-workout.
Where PUROX fits
PUROX complements your pre-training nutrition with clean, focused energy and no crash. Fuel with food, sharpen with PUROX, and train at your best.
Fuel the food, sharpen with PUROX
Clean energy and focus to top off your pre-training meal. Try PUROX.
This article is general fitness and nutrition information for educational purposes and is not personalized medical or dietary advice. Consult a qualified professional for guidance specific to you. PUROX is a food supplement; follow the recommended serving and do not exceed it. Not suitable for those sensitive to caffeine, pregnant or breastfeeding women, or anyone under 18.
