2-4 hours before training
Eat a full meal with carbs, protein, and a moderate amount of fat. This gives your body time to digest so you are not training on a heavy stomach. Rice or potatoes with chicken or fish and some vegetables works well.
Less than an hour before
- Pick something easy to digest: fruit, a banana, toast with honey, or a sports drink.
- Keep fat and fiber low since they slow digestion and can cause stomach discomfort during lifting.
- A small amount of protein, like a shake, is fine if your stomach tolerates it.
Caffeine and fluids
About 100-300mg of caffeine (roughly one to two cups of coffee) 30-60 minutes before training can boost performance and focus for most people. Drink 16-20 ounces of water in the hours before you lift so you start the session hydrated.
What to avoid before hard sessions
- Large, high-fat meals right before training.
- Big servings of fiber-heavy foods like beans or raw vegetables close to training time.
- Too much caffeine late in the day if it is an evening session and affects your sleep.
- Alcohol the night before a heavy session — it hurts strength and recovery.