Pre-workout is one of the most discussed topics among those looking to improve training results. It can directly influence energy, focus, and performance, whether in weight training, running, crossfit, or any other physical activity.
But what should you eat, drink, or supplement before training? Is it better to use a natural pre-workout, an industrialized supplement, or even train while fasting?
In this complete guide, we’ll answer these questions and show how to build the best pre-workout according to your personal goals.
What is pre-workout?
Pre-workout refers to the strategies (food or supplementation) taken before exercise, aiming to enhance performance. It may include a complete meal, quick snacks like fruits, or even specific supplements.
What is pre-workout for?
- Provide energy: prevents early fatigue.
- Increase focus: especially in long or demanding sessions.
- Protect muscle mass: avoiding catabolism.
- Speed up recovery: preparing the body for faster adaptation.
Types of pre-workout
1. Natural pre-workout
Based on whole foods, such as fruits, cereals, and lean proteins.
Examples: banana with oats, tapioca with chicken, yogurt with fruits.
2. Caffeine-free pre-workout
For those who train at night or are sensitive to stimulants.
Examples: sweet potato with chicken, wholegrain bread with eggs, fruit smoothies.
3. Supplement-based pre-workout
Formulated products that improve focus, strength, and endurance.
Common ingredients: caffeine, beta-alanine, creatine, citrulline malate, BCAA.
4. Fasted training
Strategy where the body adapts to using fat as energy. Works for some people, but requires caution.
Best pre-workout foods
Complex carbs
- Sweet potato
- Oats
- Brown rice
- Wholegrain bread
Lean proteins
- Eggs
- Chicken
- Cottage cheese
- Greek yogurt
Healthy fats
- Avocado
- Nuts
- Chia seeds
Natural energizers
- Coffee
- Green tea
- Pure cocoa
Best pre-workout supplements
- Caffeine: enhances focus and energy.
- Creatine: improves strength and recovery.
- Beta-alanine: reduces muscle fatigue.
- Citrulline malate: boosts muscular “pump.”
- BCAA: helps recovery and preserves lean mass.
Pre-workout for different goals
For muscle gain
- Complex carbs + lean protein
Example: sweet potato + chicken.
For fat loss
- Protein + light carbs
Example: yogurt with fruits.
For endurance training
- Slow-digesting carbs + fruits
Example: oats with banana.
For quick sessions
- Practical, light snacks
Example: banana with peanut butter.
Common mistakes in pre-workout
- Eating too close to training.
- Overloading with fried or fatty foods.
- Training without enough energy.
- Overusing artificial stimulants.
Pre-workout FAQ
1. What to eat 30 minutes before training?
Light options like banana, tapioca, or yogurt with fruits.
2. Who should avoid caffeine pre-workout?
People with anxiety, insomnia, or hypertension.
3. Does fasted pre-workout work?
It can work for some, but isn’t suitable for everyone.
4. Are pre-workout supplements harmful?
Not if used correctly. Overuse may cause side effects.
5. What is the best natural pre-workout?
Banana with oats, coffee with wholegrain bread and eggs, yogurt with fruits and chia.
6. Can chocolate be used as pre-workout?
Dark chocolate (70% cocoa) in moderation, yes.
7. Is there pre-workout for evening training?
Yes: prefer caffeine-free options like smoothies or chicken with sweet potato.
8. Which supplement is best for beginners?
Creatine and caffeine (if there are no restrictions).
Customize your workouts
Pre-workout is a key ally to optimize performance, prevent fatigue, and maximize results. Whether through natural foods, caffeine-free strategies, supplements, or even fasted training, the choice depends on your goal, training time, and individuality.
Download the Befit app and discover personalized workout and nutrition plans to achieve your goals smarter.
Read full article
