Carve
Pre-Workout Nutrition
Eat 20-60 g carbs and 20-40 g protein 1-3 hours before lifting; keep fats/fiber moderate for easy digestion.
What is pre-workout nutrition?
Pre-workout nutrition fuels training by providing carbs for energy and protein for muscle repair signals. It aims to improve performance and reduce perceived effort.
How does it work?
Carbs raise blood glucose and spare glycogen, supporting Volume and Intensity. Protein elevates amino acids, priming muscle protein synthesis when training-induced signals hit. Moderate fat/fiber keeps the meal satiating without slowing digestion too much.
Practical application
Options: rice/chicken, oats/whey/fruit, yogurt/fruit/granola. If close to training (<60 minutes), use faster carbs (fruit, white rice) and lighter protein (whey). Hydrate and add electrolytes if hot/long. Keep caffeine timing sensible to protect Sleep. Adjust portion size to your session length and gut comfort.
- Timing1-3 hours pre-lift; closer = lighter, faster-digesting.
- Composition20-60 g carbs, 20-40 g protein, low-moderate fat/fiber.
- HydrationStart hydrated; add sodium if sweating heavily.
Common mistakes
- Training on empty when sessions are long/hard, dropping performance.
- Using heavy, fatty meals right before lifting, causing GI distress.
- Skipping protein entirely, missing an easy anabolic window.