Preparing for a workout is often tedious yet crucial. From choosing the right gear to finding the right headphones and water bottle, every detail counts. However, many people tend to overlook one crucial step: fueling their body. Proper pre-workout fueling not only improves performance but also enhances recovery. As nutritionist Molly Kimball explains, “The right fueling can optimize your energy levels, performance, and even how you feel afterward.” However, fueling doesn’t necessarily mean eating. Kimball points out that the body typically stores enough carbohydrates to sustain exercise for up to 60 to 90 minutes, even early in the morning.
Stay hydrated before exercise, however. The right pre-workout drink can both enhance performance and aid recovery. Kimball recommends drinking it at least 30 minutes before exercise to allow the body ample time to digest it. Here are some of the best pre-workout drinks.
1. Maple Water
Maple water has been garnering attention in recent years, and not just with the arrival of autumn. “Maple water is a great choice for pre-workout hydration without the unnecessary added sugars or excess calories found in traditional sports drinks,” says dietitian Tracy Lockwood Beckerman. She particularly recommends the brand “Drink Simple” for its low sugar content and antioxidant-rich content.
2. Coffee
Sometimes, simple is best. Studies have shown that caffeine can significantly improve athletic performance and endurance. “Caffeine can help enhance performance by moderating our perception of effort, pain, and fatigue,” explains Kimball. If you need a quick pre-workout energy boost, a cup of black coffee may be the simplest and most effective option.
3. Homemade Protein Shake
If you have the time, a homemade protein shake is a great option before a workout. Kimball recommends mixing protein powder or low-fat Greek yogurt (providing 15 to 20 grams of protein), water or unsweetened almond milk, and a banana or other frozen fruit in a blender. This combination provides the perfect balance of protein, carbohydrates, and hydration. Finally, add a pinch of sea salt for extra electrolytes.
4. Ready-to-Drink Protein Drinks
If you’re pressed for time, a ready-to-drink protein drink is a good option. Kimball recommends choosing one that contains 15 to 20 grams of protein, no more than 5 to 8 grams of sugar, and is rich in electrolytes (especially sodium, potassium, and calcium). “I like to have at least 200 mg of sodium, and 200 mg of potassium or calcium is a bonus,” she says.
5. Caffeinated Tea with Honey
Choose green or black tea, which contains caffeine and provides an energy boost. Dietitian Nealy Fischer recommends adding a spoonful of honey to your tea: “Honey is an ideal pre-workout food because cells break down its natural sugars, providing us with extra energy.”
6. Green Juices
If you’re about to engage in high-intensity exercise, green juices are a great option. They provide extra calories without the heaviness of solid foods. Fischer advises making sure they contain only fruits and vegetables and no added sugar.
7. Branched-Chain Amino Acid (BCAA) Drink
Branched-Chain Amino Acids (BCAAs) maintain cellular energy levels before exercise and support performance and recovery by stimulating muscle protein synthesis. Nutritionist Monica Auslander Moreno recommends adding BCAA powder to your pre-workout shake, or opting for a ready-to-use product like RSP Nutrition’s AminoLean. These products often also contain caffeine to further enhance strength, endurance, and power.
The drink you choose before a workout not only boosts your performance but also helps you recover better afterward. Whether it’s a simple cup of coffee or a nutrient-rich protein shake, choosing the right drink can make your workout more efficient and enjoyable.
