What to Eat Before a Workout: The Athlete’s Guide to Fueling Your Body with Confidence

You train hard. You care about your performance. And yet… you still find yourself wondering: Am I eating the right thing before my workouts?

If you’re a female athlete who wants to feel strong, energized, and confident in your body — without getting caught up in conflicting advice — this post is for you.

Why Pre-Workout Fueling Matters More Than You Think

I get it. You’re not slacking. You’re disciplined, motivated, and you want your body to reflect the effort you put in at the gym or on the field. But here’s the truth: it’s not just what you eat, it’s also when you eat it that can make or break your performance.

As a registered dietitian who’s also been a competitive athlete, I know how frustrating it feels to do “everything right” but still feel sluggish, heavy, or like your body isn’t cooperating.

The good news? Once you learn how to time your nutrition, it’s like flipping a switch — workouts feel better, recovery improves, and your results finally align with your effort.

What to Eat Before a Workout or Training Session (Simplified)

Here’s the breakdown:

⏰ 3 Hours Before Training

• Focus on a balanced meal with protein, carbs, and fat.

• This gives your body time to digest and ensures steady energy going into your session.

• Example: grilled chicken, sweet potato, and avocado.

• Grab our Female Athlete Meal Prep Cookbook for creative dishes!

  
  

⏰ 60–90 Minutes Before Training

• Choose something lighter: protein + carbs.

• Enough to fuel performance, but not too heavy.

• Example: toast with turkey, or Greek yogurt with fruit.

  
  

⏰ 30 Minutes or Less (or During Training)

• Stick to easy-to-digest carbs only.

• This is quick fuel your muscles can use immediately.

• Example: a banana, rice cakes, or sports chews.

  
  

This simple framework takes the guesswork out of fueling and helps you train at your best.

Why This Matters for Female Athletes

Here’s the deeper truth: women aren’t small men. Your energy needs shift with your training intensity, your cycle, and your goals. Pre-workout fueling is just the starting line. When I work with clients, we go beyond the basics to design a personalized strategy that supports their body, performance, and confidence — without food obsession.

Imagine This…

You walk into training feeling light, focused, and powerful — not sluggish or “too full.” You know exactly what to eat and when, without second-guessing. Your energy is steady, your recovery feels faster, and you finally feel like your nutrition is working for you, not against you.

That’s possible for you. And it’s closer than you think.

Ready to Take the Next Step?

If you’re ready to stop guessing and start fueling like the athlete you are, let’s do this together.

👉 Click here to apply for coaching and get personalized guidance for your body and your goals.

Or, if you are focused on feeling confident in your body after being a competitive athlete, join my Free 4-Day Mind Body Reset — a simple, powerful way to experience the kind of freedom and confidence that comes from fueling your body with intention.

You deserve to feel confident, energized, and unstoppable. Let’s make it happen.