Pre-Workout Nutrition: What to Eat Before You Train

Train under-fueled and you fade; train stuffed and you cramp. Getting the pre-workout right is mostly about what and when.

The goal: available energy

Before training you want accessible fuel — primarily carbohydrates for energy, with a little protein to support your muscles. Fat and heavy fiber are best kept lighter right before, since they slow digestion and can sit uncomfortably.

Timing it

A larger meal is best eaten 2–3 hours out, giving it time to settle. Closer to your session — 30 to 60 minutes before — go smaller and easy to digest: a piece of fruit, a small snack, or a light drink. The nearer the workout, the lighter and simpler the fuel.

The creatine angle

Since creatine works through consistent daily intake rather than precise timing, folding it into your pre-workout is a convenient habit. A FlexBev gives you a light, carbonated preload with 5g of CreaBev® creatine and BCAAs — the drink you'd actually want before you lift, minus the chalky scoop and the jitters.

Find your routine

Everyone's stomach is different. Experiment in training, not on event day, and settle on a routine that leaves you energized and comfortable. Then keep it boringly consistent.

Preload without the scoop — shop FlexBevs.