Stop skipping breakfast, start lifting heavier.
Let’s be real: as much as you think you can power through a strength workout on nothing but iced coffee and vibes, your body is struggling. If you’re here to lift heavy, move with intention, and feel strong this summer—then you need workout fuel.
Your pre-workout routine isn’t just about a protein shake and a playlist. Instead, what you eat and drink before you move sets the tone for how you show up—for your workout and for your life.
To help you get it right, we asked obé instructor Nicole U. (PN Level 1 Nutrition Coach) to break down what a solid pre-workout routine looks like.
First Things First: Should You Eat Before a Workout?
The short answer? Yes—most of the time.
The longer answer? It depends. Keep reading to learn why.
According to Nicole, whether you eat before a workout is a personal decision. Your pre-workout fuel depends on factors like intensity, duration, and the time of day. “An evening workout done a couple of hours after lunch can still feel properly fueled,” she says. “But a 6am strength class on an empty stomach? That’s a different story.”
Ultimately, the goal is simple: show up with gas in the tank. When you train under-fueled, you’re more likely to feel lightheaded, sluggish, or even dizzy—in other words, more likely to phone it in or, worse, get injured. “Low blood sugar can seriously affect your focus,” Nicole adds. “That’s when form slips and fatigue hits hard.”
Bottom line: if your workout matters to you, your pre-workout fuel should too.
👉 READ MORE: The “Fasted Cardio” Debate: Is It Right for Women?
Why Fueling Properly Changes Everything
Food is energy. And energy equals output. Simply put, the right fuel = better workouts, faster recovery, and progress you can actually feel. Don’t run yourself to the ground—it’s not good for anyone.
Here’s what happens when you get your pre-workout right:
- You have more stamina
- Your blood sugar stays stable (no post-workout crashes)
- Your performance improves (hello, heavier weights and better reps)
- You recover faster, thanks to better nutrient availability
“Without proper fuel, you feel sluggish and your performance suffers,” Nicole says. “You might even end up overeating later to compensate.”
Let’s fix that.
The Pre-Workout Formula That Works: What to Eat Before Working Out
Nicole’s rule of thumb: keep it simple. Whole foods > processed packaged food. (Yes, if you’re at the airport and a deli meat sandwich is all you’ve got, don’t sweat it. But if you can make your own home-cooked healthy meals, do it. Please.)
Anyway, here’s how to build a go-to pre-workout stack:
Carbs = Fuel
Carbs contain glucose—your body’s primary energy source. Complex carbs (like oatmeal or sweet potatoes) give you long-lasting fuel. Simple carbs (like a banana or watermelon) are great if you’re short on time and need a quick hit.
“Carbs are your body’s primary source of energy during exercise,” Nicole says. “They help prevent blood sugar crashes that mess with your workout.”
👉 READ MORE: 5 Science-Backed Reasons You Shouldn’t Cut Out Carbs
Protein Supports Muscle Function
Protein doesn’t just build muscle—it helps preserve it during training and keeps you full. Nicole’s go-to: hard-boiled eggs, cottage cheese with fruit, or a quick protein shake if you’re in a rush.
Fat—But Go Easy
Nut butters or a few seeds can be great, but too much fat pre-workout slows digestion. You might be wondering: isn’t slower digestion sometimes a good thing? Yes—but not when your body is trying to break down those carbs and protein quickly to fuel your muscles.
Hydrate Like You Mean It
“Put down the iced coffee,” Nicole says. “Grab some water and toss in electrolytes while you’re at it.”
According to the U.S. National Academies of Sciences, the general recommendation is around 2.7 liters (91 ounces) of fluids per day for women. However, that number climbs fast with heat, humidity, and sweat.
A good rule of thumb: drink at least 16–20 ounces of water 2–3 hours before your workout, then sip 7–10 ounces every 10–20 minutes during. If you’re sweating buckets or training for over an hour? Add electrolytes to replace what you’re losing—sodium, potassium, magnesium, the works.
👉 READ MORE: Hydration Tips for Summer Training
Nicole’s Favorite Pre-Workout Snacks
Straight from her kitchen (and gym bag), here are Nicole’s go-to’s:
- Plain Oatmeal with berries or a scoop of nut butter
“Skip the extra sugar packets. That blood sugar spike is not what you’re going for!” - Hard-Boiled Eggs
“I boil a bunch at the start of the week so they’re ready to go. Solid protein, zero prep.” - Sweet Potatoes
“Loaded with potassium and energy. I’m obsessed right now.” - Cottage Cheese + Fruit
“You get protein and carbs in one bowl. Add cinnamon if you want to feel fancy.” - Banana (with nut butter, if needed)
“Perfect when I’m headed into an obé Power Yoga or Cardio Sculpt class. Easy to digest and keeps cramps away.”
👉 TRY IT: Power Yoga Workouts on obé
Hydration That Actually Helps
If you’ve ever had a summer workout ruined by fatigue, cramps, or just feeling off—this might be your missing piece.
Nicole’s go-to summer hydration options:
- Watermelon: 92% water and natural sugar = fast hydration and a quick boost
- Coconut Water: Natural electrolytes without the crash
- Electrolyte Tablets: Skip the neon sports drinks. Look for clean formulas low in sugar and high in real minerals
Her pick? Nuun Hydration tablets.
“They’ve got all the minerals—magnesium, sodium, potassium—but none of the sugar crash. And they’re portable, which helps.”
👉 RELATED: How to Train Smart in the Heat
Fuel Your Body to Fuel a Hot Girl Summer
This isn’t about being perfect. Instead, it’s about showing up to your workout like you actually want to get something out of it.
Whether you’re squeezing in a 10-minute Standing Sculpt or going full send on a 60-minute advanced upper body strength class, don’t make your body guess. Fuel it. Hydrate it. Show up for it—and it’ll show up for you.
Because being strong starts before the warm-up.
Ready to make smarter fuel choices part of your routine?
Start with our Nutrition Fundamentals Course—a zero-BS guide to eating for energy, performance, and progress.
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