What should I eat before my workout?

Desire and drive (and an awesome personal trainer) will get you far in the gym, but nutrition is the key to training success. While we pay a lot of attention to the post workout meal, (for me right now it’s a 1.5 scoops protein shake mixed with water and 10g of glutamine) what you put into your body an hour before you hit the gym is just as critical. Research shows that having the right amount and types of protein and carbs before your workouts will not only help you go longer and be stronger but will help you recover and prepare for your next session as well. Whether you’re just hitting the weights, heading out for a run or both, today I am going to give you some snacks to help fuel your workout right. Remember to aim for 1-1.5 g of protein per lb of body weight and not just before your workouts, this is how much protein you should be eating everyday! Yep, I know, it’s a lot of protein but trust me you need it in order to build muscle, increase your recovery and boost your metabolism.

Pre Workout Meal Ideas….

2-4 large scrambled egg whites (1/4-1/2 cup) with 1 cup cooked oatmeal

1 scoop of whey protein powder mixed with water with 1 banana

2 hard boiled eggs with 1 slice of P28 bread of Ezekiel bread

1/2 cup of plain greek yogurt/1% cottage cheese with 1/2 cup of sliced fruit

1-2 tbsp. of all natural peanut butter with 1-2 rice cakes (plain or butter popcorn) or slice of Ezekiel or P28 bread

3-4 oz of chopped chicken breast with 3-4 oz of sweet potato

(Keep in mind that these portions may be different for you depending on your body type and the amount you exercise per day!)

Any other meals or snacks that you enjoy before a workout?

Please share your ideas below!


I recently had a friend share with me a great idea for my blog. She suggested I should start a weekly or monthly “Ask Leslie” post or section on my blog or Facebook page….what are your thoughts on this?? Do you have any questions that you are dying to have answered by me?? I’d love to hear from you so please, post your comments/ideas/feedback below 🙂

Thanks again to everyone who has been consistently following my blog!  I am getting some great feedback and am doing my best to keep posting at least once per week! Competition prep is really time consuming (and I am loving every minute of it!) but in less than 9 weeks I will have much more free time to keep the blog posts coming!

Les 🙂

4 thoughts on “What should I eat before my workout?

  1. Cassie says:

    Thanks for the tips Les!! 5 am workouts come fast but I’ll try to get in some protein beforehand! 🙂

  2. Luanne Robertson says:

    always love reading your blog…..more protein for me i guess. 🙂

  3. Katie says:

    Thanks les! I have a question 🙂 if you do early morning workouts with egg whites and some fruit for example, then a protein shake after (no fruit) would this count as you first two meals of the day (2 of 6) or would you still have a mid morning snack like Greek yogurt?

    • Protein shake is mandatory post workout but does NOT count as a meal. I would suggest having a meal 1 hour after your shake…does this help?? Yes mid morning snack (greek yogurt) is awesome!

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