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Quick guide to

Pre-workout preparation

Pre-workout preparations can help optimize exercise performance by providing the body with everything it needs to perform at its best. Here are some science-based pre-workout preparations that can help improve exercise performance:

Hey there!

When you workout, the goal is not only to have fun. You want to maximize your performance so you feel and see the results faster. Fueling yourself the right way, with the right stuff helps your body get into the right state for optimum performance. Here are things to consider.



Hydrate, hydrate, hydrate. Before and after your workout. We can’t stress enough the importance of hydration. Drink water (or other fluids) throughout the day and especially during 1-2 hours before and after exercise. Dehydration leads to fatigue, muscle cramps, and decreased performance. 

Get those 7-9 hours of sleep so you can come to your session rested and ready for action! (Trust us, working out on poor sleep really sucks).

It makes a huge difference. Lack of sleep leads to reduced physical performance. 





Carbs + Pre-workout snack

Consuming carbohydrates before a workout can help improve exercise performance. Eating 1-3 grams of carbohydrates per kg of body weight around 3-4 hours before exercise can work. If you can't, Have a good pre-workout snack. If you’ve got a morning session planned, keep it light yet meaningful. It shouldn’t be your largest meal of the day.


Caffeine is a stimulant that helps improve exercise performance by reducing fatigue and improving endurance. It also has been shown to increase fat burning and improve muscle strength. 

Consuming 3-6 mg of caffeine per kilogram of body weight 30-60 minutes before exercise generally works.


Beta-alanine is an amino acid that helps increase muscle endurance. It help delay fatigue and improve performance during high-intensity exercise. Taking 2-5 grams per day, taken in divided doses before and after a workout works well.

Nitric oxide boosters 

Nitric oxide boosters such as beetroot juice and citrulline help improve blood flow and oxygen delivery to your muscles during exercise. Drink 500 ml on the day of you workout 2-3 hours before exercise. Take 6-8 grams of citrulline before a workout.






If you're training while fasting or haven’t been able to eat before your workout, BCAAs come in. BCAAs or Branched-Chain Amino Acid absorb rapidly into the bloodstream, so if you drink them during your workout they will help to prevent muscle breakdown. BCAAs are also great for extra long or intense workouts, when your body has used up its existing amino acid supply and needs extra tools to get the job done. BCAAs are best taken as supplements.


How to start today?

For your next workout, plan ahead and start with getting point 1 (hydration) and 2 (sleep) right. Nail that, and try to get as much right on point 3 step by step after!

Also check out this insightful video by Andrew Huberman with Jeff Caveliere on pre and post workout nutrition!


Learn more

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