Healthy carbs to consume before training

Carbs! Who doesn’t love them? There is such a bad rap on carbohydrates. The key is to choose the right source of carbohydrates.

The following foods are great sources of nutrition for energy (and more) before training. They include both fast acting and slow burning energy sources to suit the requirements of your training.

Eating before you train helps give your body energy, prevent muscle catabolism and increases muscle anabolism. 

Here is a suggestions of some healthy carbohydrates to consume especially before you train.

Dates are a great source of fibre, carbohydrate, potassium, magnesium and energy. They are also Exceptionally popular in the endurance marathon and triathlon scenes, and for good reason.

One of our favourites, homemade oats with berries and there are so many different combinations you can have oats. Oats are an effective slow releasing energy, complex carbohydrates and a good source of the soluble fibre beta-glucan.

Another source is apple and peanut butter and an easy option to have anywhere. Eat this about 30 minutes before a workout to gain a boost of fast acting energy and protein.

A fruit smoothie, can be made ahead of time and a tasty source of fast-acting glucose. Add in protein powder to help prevent muscle catabolism whilst you train.

Blueberries! As well as providing a quick shot of energy, Blueberries can help heart health, bone strength, skin health and blood pressure.  When they aren’t in season I always make sure I have frozen blueberries in my freezer.

Another fruit which is great to have before training are banana’s. A banana’s combination of complex carbohydrates, natural sugar, amino acids and minerals make it a beneficial food for athletes. Bananas are a fast-acting energy source.

This would be one of my go to snacks in the afternoon before I train is Greek yogurt and fruit. It has a great combination of protein from the yoghurt and fast acting energy from the fruit. Consume a meal like this 1-1.5 hours before a workout.

Omelettes are great and so versatile as well. Consume 2-3 hours before a workout to avoid muscle catabolism and promote muscle growth in the workout.

Now who doesn’t love home-mad sweet potato fries! Sweet potatoes are a great source of complex carbohydrates that should be consumed around 2-3 hours pre-workout.

Choosing the right carbohydrates before training will maximise your energy levels and allow you to train at your capacity.


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