Fuel your workout


The best pre-workout meal depends on exactly what time of day you’re going to be in the gym. If you’re an early riser who fits it in before work you’ll need to keep it light. However, if you’re working out later in the day you can get away with a bit more as you’ll have more time to fully digest it.


It takes the body approximately four to six hours to digest fat, around three hours to digest protein and about two hours to digest carbohydrates. It is therefore important to keep things simple and focus on consuming mainly carbohydrates directly before a workout.

278378820688404198_jxsLVERX_cBy eating too much fat or protein, your blood will rush to your stomach for digestion while also trying to fuel your exercising muscles. As a result, it might not do a very good job of either (leading to indigestion and lack of energy).


Bananas are a great choice if you don’t have long before your workout (i.e. less than an hour). These are a very quickly digestible form of carbohydrate and are also packed with potassium, which aids in maintaining proper nerve and muscle function.

If you are able to eat several hours beforehand, try a meal based around wholemeal pasta. This is a great way to increase stored energy in the muscles and give you the extra oomph you need later in the day.

© Sarah West Nutrition