Posted on April 08, 2020 by Josh Puttock

A common perception of pre-workout meals is that there needs to be heavy focus on carbohydrates to fuel the body with energy, as carbohydrates are the body’s primary source of energy.

This isn’t looking to discredit this method as carbohydrates are and will always be an essential macronutrient, both pre and post-workout. However, many people will have experienced occasions where an overload of carbohydrates leads to the body feeling heavy and lethargic, as well as stomach discomfort during exercise.

The timing of pre-workout meals is important and dependent on the type of food eaten, and coincides with how long before exercise the meal should be consumed. Below is a very general guide;

2.5 – 3.5 hours before training = Lean protein sources and complex carbohydrates

1.5 – 2.5 hours before training = carbohydrates such as oats with nuts/fruit

Within an hour or less of training = simple carbohydrates such as fruit with Greek yoghurt

Ingredients – Serves 2

  • ¼ of an onion
  • 10 chopped baby plum tomatoes
  • 15 olives (chopped into half)
  • ½ cucumber (chopped into small pieces)
  • 50g Feta cheese
  • teaspoon of garlic oil added on top of salad
  • x4 boiled eggs
  • x2 can of tuna

Chop all salad ingredients into a bowl and pour a teaspoon of garlic oil on top, then mix together to spread flavour.

Boil eggs for 8 -10 minutes on a high heat.

Whether you cook the tuna or not is down to personal preference. My preference is cooked. Leave the tuna on a medium heat for 3-5 minutes and add to plate with a teaspoon of mayonnaise.

And lastly, a nice flavoured mango and lychee green tea to wash it all down.



By Grant Charles – Gym & Spa Area Manager