The strategies that can be adopted in pre-workout nutrition are numerous. Firstly, they will vary according to their  individuality and, of course, respect their preferences and especially their availability, thus providing possibilities that can serve them not only in these aspects, but also in their monetary, social and economic conditions. cultural

The great reality of a Brazilian, is that he will not have a huge financial availability there, so I do not think it convenient to spew protocols of the best pre-training nutrition, involving state-of-the-art supplements. Simply put, it can often mean great gains and at the same time being able to keep it for extended periods.

As said, there are numerous protocols that we can follow, but I will exemplify a protocol that would be accessible to most Brazilians, taking into account not the quantities (as this can also be considered another strand for differentiation from one protocol to another) , but what I consider to be a good viable option.

On average  2 hours before training  (I’m referring to the beginning of training and not what many consider “leaving home and going to the gym”) a solid meal consisting of white meat (chicken breast, for example) accompanied by a carbohydrate medium or low GI (Parboiled Rice) complex and perhaps an extra source of MCT or some peanut butter.

Diet to make mass 

About  20-25 minutes before training , about 3-4g of beta-alanine, with amino acids / peptides (BCAAs, Creatine, Glutamine), a fast-digesting carbohydrate source such as maltodextrin or Waxy Maize (preferably) and a Fast or no digestion protein source like Whey Protein Hydrolyzed.

This nutrition will ensure long and short term a good supply of energy to the body and in return, a good infusion of amino acids for it. In addition, we are using nutrients that will help reduce fatigue, such as beta-alanine, creatine, and others that will aid recovery, such as glutamine and branched chain amino acids.

It is important to remember that many individuals will experience beautiful gastrointestinal discomfort if they eat a liquid meal so close to training (such as me). Therefore, other strategies may be valid, such as reducing the time between the previous meal and the immediate pre-workout by 30 or 40 minutes, using longer digestible foods, perhaps adding a little more lipid, and so on.

The  hydration is also very important . Providing about 500 ~ 700ml of water 2h before exercise and about 100 ~ 300ml 20 min before is enough, and of course a good supply of electrolytes like Na2 +.


There are many ways to select a good pre-workout. However, above all, it is up to us to evaluate each case individually, thus making a protocol that is unique to each one.