Whether you’re rolling out of bed for a sunrise run or squeezing in a weight session after a long day, getting the most out of your workout often comes down to how you fuel up beforehand. That pre-exercise window is your opportunity to prime both body and mind, supporting your energy levels, sharpening your focus, and helping you approach your session feeling prepared. In this post, as part of our food blog and tips, we’ll explore the nutrients you should have in your pre-workout meals.
A well-considered pre-workout, whether it’s a supplement, a balanced meal, or a combination of both, can help you start strong and finish feeling more capable. That said, not all pre-workout options are created equal. From fast-acting stimulants like caffeine to nutrients that play a role in circulation, muscle function, or post-exercise recovery, choosing the right combination can make a meaningful difference in how you feel during training. This article takes a closer look at how caffeine, along with other key nutrients found in various meals and supplements, may work together to support your performance, thus helping you decide which ones are worth including in your caffeinated pre-workout stack.
1. Caffeine
Caffeine is one of the most well-studied ingredients in the world of sports nutrition and plays a helpful role in supporting your workout performance. According to a critical review by the International Society of Sports Nutrition (ISSN), caffeine intake offers small to moderate benefits across a wide range of physical activities, including muscular endurance, strength, movement velocity, sprinting, and various sport-specific aerobic and anaerobic efforts.
It works by blocking adenosine, a neurotransmitter that promotes drowsiness, while stimulating the release of adrenaline and dopamine to help you feel more alert and focused. This may help diminish perceived effort and delay fatigue, especially during intense or extended sessions. When paired with other performance-supporting nutrients, it’s a reliable go-to for enhancing both energy and output.
2. Anthocyanins from Blackcurrants
Blackcurrants are naturally rich in anthocyanins, a type of antioxidant that may help support circulation and muscle oxygenation during exercise. These plant compounds are known for their potential to lessen muscle fatigue, enhance endurance, and even assist with recovery after training.
In particular, New Zealand blackcurrants tend to have higher levels of these beneficial compounds. This is largely due to the country’s unique growing conditions, including strong UV exposure and nutrient-rich soil, which encourage the berries to produce more protective antioxidants. Whether consumed as-is or in powder form, blackcurrants offer a natural and functional addition to your pre-workout routine.
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3. Creatine
Creatine is a widely used supplement known for its ability to support strength, power, and performance during high-intensity training. It plays a key part in replenishing adenosine triphosphate (ATP), the primary energy source your muscles rely on during short bursts of effort such as sprinting, jumping, or heavy lifting. By helping the body restore ATP more efficiently, creatine supports your ability to maintain effort across repeated bouts of high-intensity activity.
Since creatine is most effective when taken consistently over time, incorporating it into your pre-workout routine may support energy availability during training. It remains a popular choice among athletes and gym-goers looking to support their physical output and training capacity.
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4. Protein
A small amount of protein before exercise can go a long way in supporting muscle function and helping to minimise muscle breakdown during workouts. Fast-digesting sources such as whey protein isolate or plant-based blends are both convenient and practical options, and work well in situations where time is tight.
Whether you opt for a shake or a bar, consuming protein ahead of your workout can help prepare your muscles for the session and support post-exercise recovery. If your workout involves strength training or lasts longer than an hour, pairing protein with a source of carbohydrates may further support energy levels throughout your session.
5. Carbohydrates
Carbohydrates are the body’s primary fuel source during exercise, particularly for moderate to high-intensity training. Easily digestible options like bananas, oats, or rice cakes can be a convenient way to top up your energy stores before a workout, especially when you’re short on time or heading into a demanding session.
Having a carb-based snack 30 to 60 minutes before training helps support energy availability and keeps you feeling more sustained throughout your session. When combined with caffeine, these carbohydrates may also contribute to mental focus and help you stay steady from start to finish.
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6. Electrolytes
Hydration is a crucial element of any workout routine, but it’s not just about water. Electrolytes are also essential for helping your body absorb and retain fluids effectively. Minerals such as sodium, potassium, and magnesium support fluid balance, nerve signalling, and muscle function, which are important during longer sessions or when exercising in the heat.
Having a low-sugar electrolyte drink or some coconut water before your workout may support endurance and help minimise the likelihood of cramping or dehydration-related fatigue. It’s a simple yet valuable way to keep your body well-prepared for the physical demands ahead.
At the end of the day, the best pre-workout routine is one that aligns with your goals, suits your lifestyle, and helps you feel prepared both mentally and physically. Whether you’re trying a new supplement or adjusting your caffeinated pre-workout stack, the right support can make a meaningful difference in how you train and recover. Finding what works best for you may take some trial and error, but it’s a worthwhile step toward more consistent and rewarding workouts.
Business woman. Traveler. Self-Declared Host. If you’re here, you know the amazing, hits-the-spot feeling of good coffee. The key to my heart (and to keeping the engine running) is coffee, and I’ve sipped and savored A LOT of coffee over the years and around the world. I’m on a mission to bring great coffee and the warm fuzzy feeling of coffee culture into your home and life, every cup, every day, every time.
