Pre Training Fuel: How to Eat and Drink Before You Train

As an athlete, arriving at training ready to perform can make all the difference. What you eat and drink before a session can boost your energy, focus, and endurance, and help you avoid hunger pangs or stomach issues mid-session.

Why pre-training fuel matters:

• Fuels your body and brain for the session ahead

• Prevents distractions like hunger or extra bathroom trips

Timing your meals and snacks:

• Main meal: 2–4 hours before training to allow digestion

• Small snack: 30–60 minutes before training to top up energy

Hydration tips:

• Sip fluids gradually in the hours leading up to your session

• Water or electrolyte drinks are ideal for hydration

• Sports drinks can provide both fluid and carbohydrate energy

• Liquid meals or supplements can help athletes with sensitive stomachs or nerves

What to eat:

• High in carbohydrates to prime fuel stores

• Low in fibre to avoid gut issues

• Easy to digest — avoid high-fat or high-protein foods right before exercise

• Familiar foods — test in training, not on game day

Examples of pre-training meals/snacks:

• 2–4 hours before training:

  • Small bowl of cereal with chopped fruit, milk, and yoghurt

  • Small bowl of pasta with tomato sauce

  • Crumpets with banana and honey

• 30–60 minutes before training:

  • Fruit smoothie

  • Raisin toast with jam

  • Rice cakes/Crumpets with honey

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