- Monique Jephcote
Pre-training recipe ideas
Updated: Apr 13, 2019

Carbohydrate is a key fuel source for exercise, especially high-intensity or prolonged continuous exercise. The body stores carbohydrate as glycogen in the muscles and liver, where there is a limited storage capacity, which needs to be replaced.
Inadequate carbohydrate stores = fatigue, impaired performance, and a reduced immune function.
It is important to plan carbohydrate intake around training sessions and over the whole day.
Pre-training recipe ideas (3-4 hours before exercise):
- Baked salmon, brown rice, and roasted veggies
- Oatmeal with peanut butter and fruit
- Wholegrain bread roll with meat & salad filling & a banana
- Grilled chicken, brocolli and sweet potato
- Baked potato, cottage cheese & glass of milk
- Pasta or rice with a sauce based on low-fat ingredients (e.g. tomato, vegetables, lean meat, kidney beans)
- Baked beans on toast with veggies
- Crumpets with jam or honey & glass of milk
Pre-training recipe ideas (1-2 hours before exercise):
- Piece of fruit
- Corn thins topped with nut/peanut butter
- Breakfast cereal with milk
- Piece of fruit with some nut butter or mixed nuts
- Muesli bar
- Greek yoghurt with granola and berries
- Slice toast with peanut butter & sliced banana
- Dried fruit with mixed nuts
- Liquid meal supplement
- Milk shake or fruit smoothie