The Ultimate Pre-Workout Nutrition & Supplement Guide

+ Your Perfect Pre-Workout Planner Inside

Whether you’re lifting heavy, smashing HIIT, or hitting cardio hard—what you eat before your workout can make or break your results.

Yet, most people still get it wrong—either working out on an empty stomach, or eating too much too close to the session.
Here’s the fix: a science-backed pre-workout strategy that powers performance, improves endurance, and helps you train smarter—not harder.

Let’s break it down: what to eat, when to eat, what to sip—and how to plan it all like a pro.

⚡ Pre-Workout Nutrition Matters

Think of your body like an engine.
If it doesn’t have the right fuel, it will sputter mid-set, lose intensity, and struggle to recover.

The right pre-workout nutrition helps you:

• Increase energy and endurance
• Maintain focus and intensity
• Avoid muscle breakdown
• Maximize fat burning and performance
  
• Reduce post-workout fatigue

🥗 What to Eat Before Your Workout

Timing + Type of Food = The Game Changer.

⏱ 60–90 Minutes Before:

• Oats with banana & peanut butter
• Grilled chicken + sweet potato
• Greek yogurt + berries + chia seeds
  

Why it works: A combo of complex carbs + protein + a little healthy fat gives your body sustained energy without slowing you down.

⏱ 30–45 Minutes Before:

• Banana + whey protein shake
• Rice cake + almond butter
• TopUp Lean effervescent tablet with Garcinia + Matcha for energy & fat burn
  

Why it works: Easy-to-digest carbs & fast-absorbing protein/pre-workout ingredients give a clean energy lift right before you hit the gym.

💊 Supercharge Your Session

Here’s what to consider:

✅ Caffeine or Matcha Green Tea (30 min before)

Boosts alertness, focus, and fat oxidation

Try: TopUp LEAN with Matcha + Garcinia Cambogia

✅ Whey Protein (30–60 min before)

Prevents muscle breakdown & supports lean muscle growth

✅ Creatine (30 min before)

Improves strength & high-intensity performance

✅ BCAAs (During/Before)

Reduces fatigue, supports recovery & prevents muscle loss in fasted training

✅ Electrolyte Tablets (Pre + Intra Workout)

Hydration = better stamina, reduced cramps, faster recovery

📅 Your Perfect Pre-Workout Planner

✅ Customize based on your body, goals, and intensity.

🧠 Bonus: What to Avoid Before a Workout

❌ Too much fat or fiber (causes bloating/sluggishness)
❌ Big meals <30 min before (energy diverted to digestion)
❌ High sugar pre-workout drinks (blood sugar crashes mid-session)

You don’t need a complicated diet to fuel your fitness.
You just need intentional choices, smart timing, and daily rituals that set your body up for success.

Whether it's a banana and TopUp LEAN before cardio or a full protein-carb combo before weight training, your pre-workout plan is your power-up ritual.