What to Eat Pre Workout – The Female Athlete’s Guide to Fuelling for Performance
If you’ve ever stood in your kitchen before training, wondering “What on earth should I eat right now?”, you’re not alone.
For many female endurance athletes – whether you’re a runner, triathlete, or tackling a big training block – pre-workout fuelling can feel confusing.
Do you eat a full meal or just a snack?
How much is too much?
And what if you’ve got an early morning session?
Let’s break it down so you can head into every workout feeling energised, fuelled, and ready to perform - without the stomach drama or energy crashes.
Why Pre-Workout Fuelling Matters (Especially for Women)
Skipping food before training isn’t just bad for performance - it can actually harm your health as a female athlete.
Here’s why fuelling before you train matters:
Energy Availability – Your body needs available fuel (carbs) to perform. Training low on fuel increases cortisol, can disrupt hormones, and makes recovery harder.
Muscle Protection – Eating before training helps reduce muscle breakdown and supports lean muscle development.
Better Training Quality – You can push harder, hold intensity, and get more out of your session.
Hormone Health – Consistently under-fuelling can lead to menstrual cycle disruption, low energy availability, and RED-S (Relative Energy Deficiency in Sport).
For women, fasted training is not a “fat-burning hack”. Long-term, it can cause more harm than good. At Pretty Strong Coaching, we always fuel our sessions – performance and health go hand in hand.
The Three Golden Rules of Pre-Workout Nutrition
Fuel for the session ahead – Your pre-workout food should match the session type and intensity.
Prioritise carbs + moderate protein – Carbs are your body’s preferred fuel source for endurance training. A little protein helps with muscle support.
Keep fat and fibre low before training – Too much can slow digestion and cause stomach issues.
How Timing Affects What You Eat
If You Have 2–3 Hours Before Training
You can have a balanced pre-training meal.
Example:
1 cup cooked oats + sliced banana + drizzle of honey
2 scrambled eggs or Greek yoghurt on the side
Glass of water or herbal tea
Macros:
Carbs: 60–80g
Protein: 15–20g
Fat: 10–15g
If You Have 60 Minutes or Less Before Training
Go for a quick, easily digestible snack.
Example:
2 slices white toast with jam
1 small banana
A few sips of water
Macros:
Carbs: 30–50g
Protein: 5–10g
Fat: <5g
If You’re Training Early Morning
Your body still needs fuel – even if your appetite is low. Choose something quick and light.
Example:
1 slice white bread with honey
A couple of dried apricots
Small protein shake (100–150ml)
Macros:
Carbs: 20–40g
Protein: 10g
Fat: minimal
Pre-Workout Fuelling by Workout Type
1. Easy Endurance Sessions (Zone 2 runs/rides)
Focus on moderate carbs to keep energy stable without overloading digestion.
Example: 1 slice white toast + peanut butter + sliced banana.
2. Speed Work / Interval Sessions
Higher carb intake for quick energy release.
Example: White rice + honey + small protein shake.
3. Long Endurance Sessions (90 mins+)
Start fuelling early and top up during the session.
Example: Bagel + jam + small yoghurt, plus sports drink during training.
4. Strength Training
Include protein to support muscle recovery while still prioritising carbs for energy.
Example: Oats + berries + whey protein.
Foods to Avoid Before Training
High-fat foods (fried food, cheese-heavy meals) – slow digestion.
High-fibre foods (beans, broccoli, large salads) – may cause GI distress.
Spicy foods – can cause reflux or stomach upset.
Sample Pre-Workout Snack List for Female Endurance Athletes
White toast with jam or honey
Rice cakes with banana slices
Small bowl of oats with berries
White bagel with light cream cheese
Smoothie with banana + protein powder + almond milk
Rice with honey
Energy bar with low fibre
Hydration Counts Too
Don’t forget that fluid intake is part of your pre-workout strategy.
Drink 300–500ml water in the hour before training.
For hot or long sessions, add electrolytes.
How This Looks in Real Life (Pretty Strong Style)
For example – if you have a 6:00am brick session:
5:15am: Half bagel + honey + small protein shake (30–40g carbs, 10g protein).
During: Start sipping carb drink within first 15–20 minutes.
If you’re training lunchtime speed intervals:
10:30am: Overnight oats with banana + whey protein (50–60g carbs, 20g protein).
The Bottom Line
For female athletes, pre-workout fuelling is not optional – it’s essential. The goal is to arrive at your session energised, not depleted.
When in doubt:
Choose easy-to-digest carbs + a little protein.
Match your food to the session type and timing.
Never train fasted – your health and performance deserve better.
Your Action Step
Before your next workout, plan your pre-session fuel in advance. Use the lists above, adjust portion sizes for your energy needs, and notice how much stronger you feel when you start fuelled.
Ready to Train Smarter, Recover Better & Perform Stronger?
At Pretty Strong Coaching, we help busy women like you fuel properly, train with purpose, and recover like pros - even with a hectic schedule. Whether you’re chasing your first half-marathon or training for your next triathlon, we’ve got you covered.
Want personalised support from a coach who understands endurance, hormones, and real life? Let’s chat and build a plan that works for you.
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