Layer 1

• Pre-workout fuel supports:

* better energy

* improved focus

* faster movement

* stronger effort

* reduced fatigue

* better muscle recovery

* lower injury risk

* maintaining training quality

• The goal before training:

* start the session with good energy

* comfortable digestion

* proper hydration

* sufficient glycogen for performance and recovery

• If training is 3–4 hours away:

The meal may include:

* sufficient carbohydrates

* moderate protein

* low to moderate fat

• Carbohydrate intake before training is typically:

* 100–300 g

depending on:

* the nutrition plan

* body weight

* training intensity

* performance goals

• Protein intake is typically:

* 100–150 g cooked animal protein

* 200 g occasionally in some cases

• Examples of pre-workout meals:

* rice + chicken

* pasta + meat

* potatoes + chicken

* oats + fruit

* pancakes + banana or fruit

* brown toast or whole grain bread + chicken

* chicken sandwich + fruit

• Before training, try to avoid:

* high-fat foods

* greasy meals

* spicy foods

* very high-fiber foods

* large salads

* very high protein meals

* dairy products

* trying new foods for the first time

• If training is soon:

Choose a light and easy-to-digest snack.

• Examples of pre-workout snacks:

* banana + honey

* dates

* dates + banana

* toast + honey

* banana + small amount of peanut butter

* dark chocolate + banana

* fruit + small amount of nuts

* juice + banana or dates

• During heat or heavy sweat loss:

* additional sodium or electrolytes may be useful