The fitness community in China is growing fast and people talk about different types of training. However when it comes to workout, there are two important things that you should keep in mind, how to work out and what to eat. We have posted many articles about workouts; today let’s focus on what to eat before a workout.


Getting the right balance of nutrients will impact your workout and the results you want to achieve. Your body requires fuel that includes carbohydrates, fats and proteins for a variety of reasons, including hunger, serving as fuel and to assist with recovery. This is especially important for workouts that are longer in duration, over 60 minutes, and with a higher intensity.



I believe most of people are busy during the weekdays, and can only workout in the evening after work, so it seems that we don’t have much time for a real dinner before our workout. It’s also unwise to exercise on empty stomach. So here is the question: what should you eat before your workout?


First, keep in mind that carbohydrate equals to energy. Carbohydrates like whole grain oats, grain toast are slow digesting carbs that can make you feel full for a long time, so it’s better to eat these a long time before you workout. Fruits and yogurt digest quickly and will be available as energy soon after you eaten it.

Protein will go to our muscles and muscle fibers, for strength and repair, especially when you are weight training. Chicken, beef and an egg or two are all good options. A touch of fat will also serve to satisfy our hunger, as our hunger often increases as we burn calories as we workout. Nuts are usually a good choice for healthy fat.


If you think it’s inconvenient to eat a meal before your workout, protein bars may satisfy you. It got protein, carbohydrates and fibers all mixed up in one bar. Taking Quest bars as an example, they have 20g of protein, 2-7g Active cabs, tons of fiber, no sugar added and no junk. Most importantly they taste great! Other brands like Optimum Nutrition and Musclepharm are also popular.

如果你觉得,这样对你来说还是不太方便,想省时省力的话,蛋白棒可能会满足你。一般来说,一根蛋白棒中含有丰富的蛋白质和膳食纤维,还有少量的碳水化合物。我们拿Quest 蛋白棒举例,一根Quest蛋白棒中含有20克蛋白,2-7克碳水化合物,大量膳食纤维,并且无糖无添加,重要的是,味道很不错!还有其他的品牌像ON和Musclepharm 也都很受欢迎。

A Pre-Workout can help you sweep away your fatigue through the day. Theywill give you extra energy and desire to lift weights!



You want to feel fueled before you head to the gym and you certainly want to feel fully digested or you will feel uncomfortable during the workout. So when should you eat? It’s no simple answer to this question as it’s very personal, you simply have to try and see what works best for you. Choosing the right time to eat the right food will help you a lot with getting the most out of your workout!


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