Ever wonder what fuels serious lifters before they hit the weights? Pre-workout nutrition makes a huge difference for strength training success. While you may not be training for the Olympics or world championship, this article contains lots of great information you can use to take your fitness to the next level.

I’ll show you exactly what top strength athletes eat before training, from food choices to timing. You’ll discover goal-specific approaches and supplement strategies that work for powerlifters, bodybuilders, and CrossFit competitors.

Want to know “What Top Strength Athletes Eat Before a Workout” or “What’s the best pre-workout meal for building strength after 50?” I’ve got you covered with practical advice you can use immediately to power up your own training sessions.

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What Top Strength Athletes Eat Before a Workout

Top Olympic weightlifters and powerlifters know they need serious fuel before attempting maximal lifts. These athletes often eat big, carb-heavy meals well ahead of training to stock up on energy.

Olympic gold medalist weightlifter Karlos Nasar starts his day with a huge breakfast: he reportedly eats 10 eggs, 10 tuna meatballs, plus milk with oatmeal to load up on protein and carbs.

This hearty meal, along with a cup of coffee for a caffeine boost, gives him the energy for his morning lifting session. That’s an extreme case, but it shows how weightlifters prioritize high-protein, high-carbohydrate foods before training.

Weightlifters often schedule their meal 1–2 hours before a workout to allow for digestion. They focus on foods like rice, oats, potatoes, and bread for carbohydrates, paired with protein such as eggs, lean meat, or fish. The goal is to have plenty of muscle glycogen (energy stored in muscles from carbs) available when they hit the platform.

Even strongman champions (who also need massive strength) follow similar strategies. The 2018 World’s Strongest Man Hafthor Björnsson used to eat enormous breakfasts during his strongman days – one example breakfast was flank steak, eggs, and oatmeal with berries. The combination of steak (protein and fat) with oatmeal (complex carbs) kept his huge body fueled for heavy training.

Weightlifters favor substantial, balanced meals (protein + carbs, moderate fat) well before their workout so they can lift heavy without feeling hungry or sluggish.

Weightlifters and powerlifters load up on carbs for explosive energy and protein for muscle support. They often wash it down with water and maybe coffee or tea. They avoid very high-fat or fiber-rich foods right before training, since those can sit in the stomach. Instead, they eat big but time it right – usually at least an hour or two before lifting – so the food has started digesting. This way, by the time they warm up, they feel energized but not overly full.

What Do Bodybuilders Eat Before Training?

Bodybuilders are equally meticulous about their pre-workout meals. Whether they’re bulking up or cutting fat, elite bodybuilders make sure to get a good mix of protein and carbs before hitting the gym.

A classic example comes from 4-time Mr. Olympia Jay Cutler, known for his massive yet lean physique. Jay recommends eating a solid meal about one hour before working out. His go-to pre-workout meal during his champion years was 8 ounces of grilled chicken breast with 1½ cups of white rice.

This simple combo of lean protein and easy-to-digest carbs gave him sustained energy and a good “pump” without weighing him down. Cutler emphasizes not training on an empty stomach – he believes having that meal an hour prior helped maximize his strength and endurance in the gym.

Another modern champion, Chris Bumstead (Mr. Olympia Classic Physique), follows a similar approach. In his pre-competition diet, Bumstead’s typical pre-workout meal was a bowl of ground turkey and diced sweet potatoes.

Here again we see lean protein (turkey) paired with a nutritious carb (sweet potato). Sweet potatoes are a favorite among bodybuilders for good reason: they provide complex carbohydrates for steady energy, along with vitamins like A and C. Bumstead would eat this meal before training to fuel his intense lifting sessions while cutting fat for competition.

Bodybuilders usually eat their pre-workout meal about 60–90 minutes before training. This timing gives enough time to digest but keeps nutrients readily available during the workout.

Common foods include oatmeal, chicken, fish, rice, sweet potatoes, egg whites, and protein shakes. They tend to keep fats low in this meal (for example, chicken breast is very lean) so that digestion is faster and energy comes primarily from carbs.

Even when on a fat-loss diet, top bodybuilders still include some pre-workout carbs – they might slightly reduce portions, but they know completely skimping on that meal can hurt workout performance.

As Jay Cutler noted, you don’t want to train right after eating a big meal, but you also don’t want to train on no fuel at all. The one-hour window he suggests is a sweet spot: it prevents the sluggishness or nausea that can come from exercising immediately after eating, but it’s close enough that your muscles get plenty of glucose (sugar energy) during the workout.

Bodybuilders eat clean, balanced meals before workouts – think “bro foods” like chicken and rice or oats and eggs – to power their muscles. They adjust the portion size to fit their goals (larger portions for muscle gain, smaller for fat loss) but generally stick to that winning formula of protein + complex carbs pre-workout.

How Do CrossFit Athletes Fuel Up Pre-Workout?

CrossFit athletes and other functional fitness competitors have slightly different pre-workout approaches, but the core idea is the same: get carbs and protein in to fuel high-intensity exercise.

CrossFit workouts (WODs) can be very intense and often last 10–30 minutes of nonstop action, plus many athletes train multiple times a day. This means they need readily available energy without an overfull stomach.

Many top CrossFitters opt for easily digestible foods before training. For example, 5-time “Fittest Man on Earth” Mat Fraser admitted he hates heavy breakfasts, yet he knew he needed calories to perform.

His solution was a lighter pre-workout meal: Greek yogurt with granola and fruit, plus a cup of coffee. The yogurt provides protein, the granola and fruit gave quick carbs, and the coffee provided caffeine for an extra boost. This meal was enough to “prime him” for his first training session of the day without making him feel too full or nauseous. After his morning workout, he’d eat a larger second meal, but that small yogurt bowl was crucial to kick-start his energy.

On the other hand, Tia-Clair Toomey, a 6-time CrossFit Games champion (the “Fittest Woman on Earth”), often trains a few hours after breakfast.

She might eat a bigger breakfast about 3 hours before her workout, knowing she has time to digest. In one cutting-season example, Tia’s first meal was around 790 calories: a toasted bagel with beef bacon and two eggs, plus another half bagel with peanut butter and banana and some fruit.

Because she ate this well in advance, she included more fats (bacon, peanut butter) for calories and flavor, which would be too heavy if eaten right before exercise. By the time she started training, that meal was mostly digested and providing a steady flow of energy.

During especially long training sessions, Toomey even keeps intra-workout snacks on hand – things like a banana, berries, or a protein smoothie – to top up her energy if needed. This shows how endurance and long-duration workouts may require additional fuel along the way.

For most CrossFit athletes, a good rule of thumb is to eat a normal meal 2–3 hours before a workout, or a small snack 30–60 minutes before if you’re short on time.

Some popular pre-WOD choices include a banana with peanut butter, a small bowl of oatmeal, or a protein shake with fruit. These provide carbohydrates for quick energy and a bit of protein for muscle support, while being gentle on the stomach.

CrossFitters also swear by hydration – many will sip water or electrolyte drinks beforehand since high-intensity circuits can make you sweat a lot.

Functional fitness athletes tailor their pre-workout intake to the timing of their sessions: a bigger meal with mixed macros if there’s a long gap, or a quick digesting snack if the workout is coming up soon. In both cases, carbs are king for fueling those fast-paced workouts, and some protein ensures their muscles have what they need to recover and rebuild.

Common Pre-Workout Foods and Their Benefits

Across all strength sports, certain foods show up again and again in athletes’ pre-workout meals. These staples are popular because they consistently deliver the nutrients needed for performance.

Let’s look at some of the common pre-workout food choices of top athletes and why they’re effective:

Top strength athletes often prepare meals in advance for consistency. Prepping balanced dishes with lean proteins, complex carbs, and veggies (like these salmon, egg, and asparagus meal boxes) ensures they have quick access to quality nutrition. Below are some favorite pre-workout foods champions rely on:

Oatmeal: A classic slow-digesting carbohydrate source that provides sustained energy. Oats are high in fiber and release glucose gradually, which helps athletes avoid energy spikes and crashes.

Many weightlifters and bodybuilders eat oatmeal in the morning so they have a steady fuel supply. For example, an Olympic lifter might mix oatmeal with milk or protein powder for added protein. The fiber in oats also keeps them feeling full, which is useful if there’s a couple of hours before training.
Chicken and Rice: This simple combo is nearly synonymous with bodybuilding. Lean chicken breast offers high-quality protein with minimal fat, and white rice gives easily digestible carbs to fill muscle glycogen stores.

Together, they form a light but powerful pre-workout meal that won’t upset the stomach. It’s the go-to meal for many bodybuilders like Jay Cutler (chicken + rice one hour pre-gym). The benefit is a great balance of nutrients: protein to prevent muscle breakdown and carbs to fuel intense lifting.
Sweet Potatoes: A favorite carb source for strength athletes, sweet potatoes are rich in complex carbs, fiber, and potassium. They digest a bit slower than white rice, providing long-lasting energy, and have vitamins that support recovery.

Chris Bumstead often eats sweet potatoes pre-workout for energy when cutting weight. Sweet potatoes also have a lower glycemic index, meaning they’re less likely to spike blood sugar, which can lead to more sustained performance during a workout.
Banana (Often with Peanut Butter): Bananas are a quick energy booster loaded with natural sugars and potassium, which helps prevent muscle cramps. Many athletes grab a banana if they need a snack 30–60 minutes before exercise.

Adding a tablespoon of peanut butter (or almond butter) gives some healthy fats and a little protein, slowing the digestion just enough to last through a longer session. This combo is a common recommendation for a fast pre-workout bite – the bananas’ carbs hit early, and the peanut butter’s fat gives a bit of sustained release. Plus, it tastes great!
Eggs: Eggs are a versatile protein source that can be part of a pre-workout meal, especially when eaten 1–2 hours prior. Hard-boiled eggs or an egg-white omelet provide muscle-building protein without too many heavy fats (if you limit the yolks).

Some strength athletes eat eggs alongside carbs like toast or rice before training. For instance, strongman diets often include eggs at breakfast for protein (Hafthor Björnsson had two eggs with his oatmeal and steak in the morning). Eggs supply important amino acids that prime the muscles for recovery once the workout is done.
Greek Yogurt with Fruit: Greek yogurt is packed with protein and is easy on the stomach, making it a great pre-workout option for those who prefer lighter meals. A cup of Greek yogurt topped with berries or banana provides a mix of protein and fast carbs.

This was Mat Fraser’s choice to fuel early workouts when he didn’t want a heavy meal. The yogurt’s protein helps protect muscles from breakdown, and the fruit’s sugar offers quick energy. It’s also rich in calcium, which aids muscle contractions.
Coffee (Caffeine): While not a “food,” black coffee or iced coffee is worth
mentioning because so many athletes rely on it. Caffeine from coffee is a natural performance booster – it increases alertness, focus, and can even help you push harder by reducing perceived effort. Weightlifter Wes Kitts says he often skips fancy pre-workout supplements and just “crushes coffee” before training.

Coffee has essentially zero calories (unless you add sugar/cream), so athletes who train early or are watching calories appreciate that it gives an energy kick without adding food. Just be sure to have some actual nutrients in your system too (caffeine on an empty stomach can cause jitters).

Many pre-workout powders also include caffeine in higher doses, but a simple cup of coffee about 30 minutes before a workout is a tried-and-true method for a lot of pros.

These foods stand out because they are rich in the macronutrients that matter (carbs, protein, and some healthy fats) and are generally easy to digest if timed properly. The exact choices might differ – one athlete might prefer rice while another likes oats – but the pattern is consistent.

Eating a combination of carbohydrates and protein before workouts helps provide immediate energy and also begins supplying the amino acids muscles need to repair and grow.

Including a little bit of fat (like peanut butter or egg yolk) can help slow digestion enough to sustain energy for longer sessions, especially if there’s a couple hours gap. Hydration is often paired with these foods as well (plenty of water, maybe a sports drink for electrolytes), rounding out the pre-workout routine.

When and How Soon Before Training Should You Eat?

Top athletes have learned to time their meals to strike the right balance. Timing your pre-workout meal is just as important as the food itself. Eat too close to your workout, and you might feel sick or sluggish; eat too early, and you could run out of energy halfway through your session.

Most strength athletes aim to eat a full meal 2–3 hours before training, or a smaller meal/snack about 1 hour before.

Scientific reviews suggest that consuming food about 60 minutes pre-exercise works well for many people, but there are also benefits to eating up to a few hours beforehand – it really depends on individual digestion and preference.

The key is how you feel during your workout. If you start lifting and feel hungry and weak, you probably waited too long to eat. If you feel bloated or nauseous, you likely ate too much or too late. Finding that sweet spot ensures you have enough nutrients to perform your best without any stomach discomfort.

For big meals, giving 2-3 hours lead time is wise. That’s why someone like Tia Toomey, who had a large breakfast with higher fat content, eats three hours before hitting her WOD. Fat and fiber take longer to digest, so a bigger gap prevents digestive upset.

On the flip side, Jay Cutler found that about one hour was perfect for his chicken-and-rice meal – that meal is fairly light and low in fat, so it digested enough in an hour that he could train hard without issues.

He also cautioned that trying to work out immediately after eating a meal is not ideal: athletes generally “do not perform well right after having a meal,” so even a 60-minute buffer can significantly improve comfort and performance.

Snack timing: If you didn’t get a chance for a full meal, eating even 30 minutes before a workout can be okay if it’s something small and easy to digest (like a banana, a few rice cakes, or a protein shake).

Many athletes will have a quick bite on the way to the gym just to make sure they’re not running on empty. The general guideline from sports dietitians is: a meal 3-4 hours prior, a high-carb snack 1-2 hours prior, and/or a very small quick snack <1 hour prior if needed.

For example, you might have lunch at 12:00, a banana at 1:30, and lift at 2:00 or 2:30. Experimenting is important – some people can eat a whole peanut butter sandwich 30 minutes before squatting and feel fine, while others need more time.

Morning workouts: What if you train first thing in the morning? Many strength athletes will wake up earlier to get at least a light meal in. If an Olympic weightlifter has a 7 AM training, they might wake at 5:30 or 6 to eat a small bowl of oats or a couple eggs with toast, then warm up at 7.

Others might drink a protein shake or eat a piece of fruit if solid food is too hard early. Training fasted (with no breakfast) is generally not preferred for strength sports, because you might not have enough energy to perform at your max – though if you had a big dinner the night before, your muscles still have some glycogen stored.

Still, most top athletes will put something in their stomach before training, even if it’s just a quick protein-carb shake, to avoid feeling light-headed or weak.

The Bottom Line on Timing: Give your body time to digest. A good plan for most people is to eat a balanced meal (with carbs, protein, and a little fat) about 2 hours before exercise. If that’s not possible, eat a smaller portion 1 hour before or a snack 30 minutes before.

Listen to your body’s signals – you want to enter your workout feeling neither hungry nor overly full, but “just right” with energy. Finding the right timing ensures you’re not running on empty and also not dealing with cramps or reflux during training. It might take some trial and error, but once you dial it in, you’ll notice the difference in your performance.

Pre-Workout Meal Tweaks for Different Goals (Muscle Gain, Fat Loss, Endurance)

The ideal pre-workout meal can vary depending on an athlete’s goal. Are they trying to build maximum muscle and strength? Drop body fat? Power through a long endurance-style event?

Top athletes adjust the size and composition of their pre-training meals to align with these goals, while still following the basic principles we’ve covered.

For Muscle Growth and Strength (Bulking): When the goal is to gain muscle and hit PRs, calories are your friend. Strength athletes in a bulking phase will eat a larger pre-workout meal with ample carbs and protein. They want full glycogen stores and a surplus of nutrients to promote muscle growth.

For instance, a powerlifter in a heavy training cycle might have a big bowl of rice with steak a couple hours before lifting. The extra calories give them more fuel to lift heavier and recover.

However, even when bulking, athletes are careful not to eat right before training – nobody wants to squat on a full stomach!

Even when you’re bulking, you probably don’t want to have a full meal right before a workout… you don’t want that mid-digestion bloating while training.

The meal might be large, but it’s timed maybe 2 hours out. These athletes also might include a bit more fat in the meal than someone who’s cutting, since they have calorie room – for example, adding avocado or olive oil to increase calories.

The bottom line is high-energy intake: lots of carbs (for strength) and protein (for muscle), in a comfortably digestible format. They’ll often drink a protein shake or have a protein-rich snack after training as well to keep the muscle-building going.
For Fat Loss (Cutting): Athletes aiming to lose fat (while maintaining muscle) will adjust their pre-workout nutrition to be lower in calories, but they generally don’t eliminate it.

The focus here is on protein (to protect muscle tissue during a calorie deficit) and enough carbs to get through the workout. They might choose fibrous carbs or slightly smaller portions.

A bodybuilder on a cut could switch from 1.5 cups of rice to 1 cup of rice with their chicken, or from a large banana to half a banana with some cottage cheese.

Tia-Clair Toomey, when cutting weight, still ate about 2500 calories a day and made sure to have carbs around her training sessions because she wanted to keep her performance up. She mentioned prioritizing “heaps of carbohydrates” during training and reducing fats at that time.

This strategy gave her the energy to train hard and maintain muscle while gradually dropping body weight. Athletes in fat-loss mode might also rely on caffeine (black coffee, green tea, or pre-workout drinks) to boost energy since their overall calorie intake is lower.

Some choose to do cardio on an empty stomach (fasted cardio) for fat-burning, but for strength training, even on a cut, having some pre-workout nutrition leads to better performance and thereby better results.

Slightly smaller portions, lean protein, and smart carbs (like oatmeal, fruit, or veggies) are the go-to for fat loss, ensuring the athlete still trains effectively without excess calories.
For Endurance or Long Workouts: If an athlete expects a long training session or endurance event (like a CrossFit competitor with multiple WODs or a strongman with several events in a day), carbohydrates become even more critical.

Endurance activities and prolonged workouts will deplete energy stores, so these athletes often eat a bigger carb meal beforehand and may top up with snacks.

A marathon runner might eat a bowl of pasta the night before and a bagel in the morning; similarly, a CrossFit athlete might have a larger portion of oatmeal or an extra piece of fruit before a grueling training day. They also pay attention to hydration and electrolytes.

An endurance-focused athlete might consume a sports drink or salted pretzels before a workout to ensure sodium and fluid balance. If an event is particularly long (over an hour), they might carb-load in the hours or days prior so that their muscles are fully stocked.

Toomey shared her preference of a bigger breakfast with more fats when she had hours before training, but once training was underway, she stuck to mostly carbs for quick energy.

This illustrates a general principle: the longer the workout, the more you front-load easy-to-use fuel (carbs) and consider a bit of fat/protein if there’s a long wait before you start (to keep you satiated initially).

Endurance athletes also often eat low-fiber, easily digestible carbs right before exercise to avoid gastrointestinal issues but still get a last-minute energy boost (for example, a piece of white bread with honey, or a banana). The takeaway is that for endurance, fuel up generously on carbs and don’t be afraid to snack during the activity if needed – maintaining energy levels is the priority.

Pre-workout meals follow similar fundamentals (protein and carbs) regardless of goals, but quantities and food choices vary. Bulking demands more calories and carbs; cutting requires fewer carbs with more protein and caffeine; endurance prioritizes maximum carbs and hydration. These adjustments help athletes optimize both their workout performance and progress toward specific goals like muscle gain, fat loss, or competition endurance.

What Supplements Do Top Athletes Take Before Workouts?

Along with whole foods, many strength athletes use supplements to enhance their pre-workout nutrition. The supplement stack can include anything from basic nutrients to specialized performance boosters. Here are some of the common supplements and practices:

Creatine: Creatine is one of the most studied and effective supplements for strength and muscle gain. It helps increase the muscles’ phosphocreatine stores, which in turn can improve power output and allow for a few extra reps.

Almost all elite power athletes take creatine daily (typically 5 grams/day). Whether they take it before or after workout isn’t crucial (it works by accumulating in muscles over time), but some do include it in their pre-workout routine.

Wes Kitts, an Olympic weightlifter, shared that he regularly takes a basic creatine supplement to support his training. Creatine is often mixed into a pre or post-workout shake. It’s popular because it’s simple and it works – giving a slight edge in maximal strength and muscle volume.
Caffeine / Pre-Workout Powders: As mentioned, caffeine is a go-to performance aid. Many athletes will have a strong cup of coffee or an espresso before training.

Others use formulated pre-workout powder supplements which often contain caffeine along with other ingredients like beta-alanine, citrulline, B-vitamins, etc. The goal is to boost energy, focus, and blood flow. A typical pre-workout drink is taken ~30 minutes before exercise.

Caffeine and beta-alanine are two common ingredients in these products – caffeine gives immediate alertness, while beta-alanine can help buffer muscle fatigue (though it may cause a harmless tingling sensation).

Some athletes prefer stim-free pre-workouts (no caffeine) that focus on pump and endurance ingredients, especially if they train at night or are sensitive to caffeine. However, caffeine is undeniably the star: research and anecdotal experience show it can enhance strength, sprint, and endurance performance.

Athletes just have to be careful with dosage to avoid jitters or affecting sleep. Many athletes stick to coffee or tea instead of commercial powders to avoid any banned substances (competitive weightlifters like Kitts choose tested products or plain caffeine for safety. In any case, caffeine is king in pre-workout supplementation.
Protein Shakes and BCAAs: While many athletes get protein from food, some will drink a protein shake (whey or plant protein) before or during workouts, especially if they haven’t eaten much. This ensures a steady flow of amino acids to the muscles.

An athlete who trains early might have a whey protein shake as their pre-workout “meal” because it digests quickly and supplies protein even if they can’t stomach solid food.

Branched-chain amino acids (BCAAs) or essential amino acids (EAAs) are another supplement used during longer training sessions or when training fasted. They basically provide a bit of protein in a very light form.

Mat Fraser was known to sip on a shake with protein and carbs (like Gatorade) during training to keep his energy up and supply amino acids to muscles.

The science on BCAAs specifically is mixed if you already get enough protein, but many athletes swear by sipping BCAA drinks intra-workout to reduce muscle soreness and fatigue. At the very least, a protein or amino supplement around workouts helps ensure you have the building blocks for muscle repair ready to go.
Other Popular Supplements: A few other supplements might be in the mix. Beta-Alanine, as mentioned, can improve endurance in high-rep sets by buffering acid in muscles (often part of pre-workout formulas).

Citrulline Malate is another one often included to boost blood flow (“muscle pump”) and possibly endurance. Electrolytes (sodium, potassium, magnesium) are important for athletes who sweat a lot – some will take electrolyte tablets or sports drinks pre-workout to make sure they’re properly hydrated and have their minerals, which helps prevent cramps.

Creatine nitrate or nitric oxide boosters might be used by bodybuilders seeking a big pump on stage day. And let’s not forget simple carbs like carb powders or sports gels – technically supplements – that endurance athletes might take right before a long workout for quick energy.

The most common pre-workout supplements across the board are creatine and caffeine. These two have strong evidence for improving strength and performance. It’s common to see athletes mix a scoop of flavored pre-workout (with caffeine, maybe creatine included, plus other ingredients) in a shaker bottle and drink it on the way to the gym.

Others keep it basic: a piece of fruit and black coffee can be their “supplement.” Wes Kitts summed up a philosophy shared by many pros: keep it simple and safe – he uses whey for protein, creatine for strength, and trusts coffee for a boost, rather than taking chances on exotic stimulant blends. This helps him stay within doping regulations and know exactly what he’s consuming.

Each athlete finds a supplement routine that fits their needs, but none of these pills and powders can replace a good diet. They’re called supplements for a reason – they supplement the meal, they don’t replace it.

Hydration is crucial but often overlooked. Drinking enough water before workouts (with added electrolytes if you’ve been sweating) significantly boosts performance. Dehydration reduces strength and endurance, so serious athletes prioritize fluid intake in the pre-workout hour. While some follow specific body weight formulas, consistently sipping water before exercise is a simple, effective strategy.

Best Pre-Workout Meal for Building Strength?

So, what’s the best pre-workout meal for building strength?

The truth is, there’s no one-size-fits-all magic meal – but there are key principles we’ve learned from the diets of top athletes. The winning formula is a mix of carbohydrates and protein consumed at the right time before your workout.

Carbs give your muscles the fuel they need for heavy lifts, and protein provides the amino acids your muscles require to repair and grow stronger. If you include a small amount of healthy fat, it can provide longer-lasting energy, but you don’t want too much fat or fiber very close to your workout.

A tried-and-true example of an excellent strength-building pre-workout meal could be: grilled chicken (or fish) with a cup of rice and some sweet potato, plus a side of vegetables, eaten about 1.5 to 2 hours before training. This mirrors what many bodybuilders do – lean protein and quality carbs.

Morning trainers can’t go wrong with oatmeal, protein powder and banana – a nutritionist-approved combo delivering all your pre-workout needs in one meal. It’s why oats, chicken, and rice consistently appear in strength athletes’ meal plans – they’re genuinely among the best fuel sources for serious lifting.

To maximize strength, also pay attention to meal timing. The best meal won’t help much if you eat it five minutes before a workout – you’d be lifting on a full stomach and feeling awful. Likewise, the perfect foods eaten five hours too early might leave you with low energy by gym time.

Top athletes find that eating within 2 hours before exercise is ideal for strength. You want to go in fully fueled. Think of it like topping off a car’s gas tank before a race. You wouldn’t start a powerlifting meet on an empty tank, and these athletes don’t start their training that way either. They ensure that by the time they grab the barbell, their bodies are loaded with accessible energy (glucose from carbs) and their muscles have plenty of amino acids to work with (from protein).

One more thing to consider: individual tolerance. “Best” can differ from person to person. Some people might feel fantastic after eating a turkey sandwich and apple before lifting; others might prefer a protein shake and a handful of pretzels.

The champions we discussed all learned what works best for their bodies through trial and error. You should do the same – use their strategies as a starting point, and adjust according to your own comfort and performance.

If you find you get an upset stomach with dairy before workouts (like yogurt or milk), opt for lactose-free protein sources or solid food instead. Or if caffeine makes you too jittery, maybe you go for a smaller dose or stick to just the carbs for energy.

The ideal pre-workout meal combines protein and carbs, consumed 1-2 hours before training. Options include chicken with rice, beef and sweet potato, protein oatmeal, or eggs on toast with fruit. While elite athletes have personal preferences, they all prioritize quality nutrients before performance. Follow this approach to build strength like the pros.

Rick Huey

Rick Huey is a fitness writer who has dedicated his life to living an active lifestyle. With more than 30 years of experience in the fitness industry, Rick is a respected contributor for FitFab50.com, where he shares his wealth of knowledge with a wide audience. His dedication to promoting the benefits of living an active lifestyle has inspired many people to pursue their own fitness journeys with enthusiasm and dedication.

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What Top Strength Athletes Eat Before a Workout: Pre-Workout Meals of Champions