What makes the perfect pre-workout supermeal?

It’s an age-old question.Whilst we might never have a definitive answer, there are at least a few key guiding principles we know we should be taking into account.

Three pre-workout meal principles

1. Digestibility. You don’t want a tonne of tough to digest food sloshing around whilst you’re trying to hit a PB. So anything that’s likely to ferment in the gut, or incidentally anything that contains an abundance of fibre probably isn’t your friend.

2. Balance. Remember – it’s not all about setting world records. We’re striving for that balance between long-term health and performance. So that means a good mix of macronutrients (carbs, fat & protein) and micronutrients (vitamins & minerals), and ideally little to no overly processed ingredients.

3. Sustainability. This will depend somewhat on your chosen activity, but for the most part you’re going to want something that will provide a sustained energy buzz, as opposed to a big blood sugar peak and crash.

What about timing?

Again, there’s no definitive answer here. A good rule of thumb I go by is to avoid anything heavy for at least 1 hour pre-workout.You may be able to get away with a smoothie, juice or small piece of fruit a little closer than that, but that’s largely going to depend on your personal tolerance. The only way to really find out is to experiment with different timings, and measure your own results! What should you eat? With all of the above in mind, here are some of your best options for pre-workout meals:

1. Mashed banana





Great for: A last minute pick-me-up.It sounds too simple, but sometimes simplicity works. It’s easy to digest, tastes great, and is packed full of electrolytes and slow release carbohydrates.You can even take things up a notch like martial arts enthusiast Edvard Groundstroem and mash your ‘nana up with Ambronite, a few berries and some plant milk for an added nutrition boost.

2. The humble green smoothie





Great for: A nutrient dense energy boost.All you need is a banana or half an avocado, a handful of berries, some kale, plant milk and stevia - and you’re all set. As an added bonus, blending puts these foods in a pre-digested state, which makes things way easier for your gut.

3. The power meal





Great for: Prepping your body for an endurance endeavour.A great balance of slow release carbs, plant based protein, healthy fats and a tonne of micronutrients.With chia seed, cacao nibs, MCT oil and a little bit of Ambronite in the mix, the power meal is one you’d ideally chow down on an hour or two before heading out on the trails or for a long endurance session.

What are your go-to pre-workout meals?

