as a sports nutritionist, I avoid high-fat or high-fiber meals 2–3 hours before a workout for a reason.
fat and fiber slow digestion, which delays glucose entering the bloodstream.
and without quick-access energy, your muscles can’t perform at their best.
your pre-workout snack should focus on fast-digesting carbs to top off glycogen stores without slowing you down.
get the timing and macros right, and you’ll feel it in your power, endurance, and recovery.
this creamy rice bowl + banana pre-workout snack takes 5 minutes to make and gives you quick glycogen + a little steady glucose to fuel your session. 🍯
eat it ~30 minutes before training for stable energy and stronger reps.
what I use:
– 100g cooked white rice
– ½ banana
– 1 tsp honey
– 2 tbsp greek yogurt or skyr (optional—not the priority here)
– pinch of cinnamon + salt
– splash of lactose-free milk to warm it up
how I make it:
heat the rice with milk, stir in honey, top with banana, yogurt (if using), and cinnamon
what you’re getting:
~45g carbs
5–10g protein
1–2g fat
~250 kcal
looks simple, but this changes how you train.
steady energy. no crash. no bloat. just clear focus and strong reps. 🌶️
when food feels this easy, it’s easier to stay consistent.
if it helps you push harder in your workout, pass it on to your gym bestie.
they’ll thank you later. 🤝
#preworkout #gymtok #nutritionist #sportsnutritionist