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  • Writer's pictureDennis Romatz

Fuel Your Workouts with the Ultimate Pre-Workout Fuel

Updated: May 25

Are you looking to elevate your fitness game? One key factor that can significantly impact your performance is pre-workout nutrition. Choosing the right fuel before your training session can make a world of difference in how you feel and perform.

At Dennis Romatz Fitness, I help my clients fuel their workouts with the ultimate pre-workout fuel to help them power up their workouts and maximize results.

5 Fuels To Power Up Your Workouts

Bowl of Oatmeal
Bowl of Oatmeal

1. Oatmeal Power

Fuel up with a bowl of oatmeal topped with sliced bananas and a sprinkle of chia seeds. Oatmeal provides a slow release of energy, keeping you fueled throughout your workout, while bananas are rich in potassium - essential for muscle function and preventing cramps.

Oatmeal is a nutrient-dense, versatile, and convenient option for fueling your workouts. Its combination of complex carbohydrates, fiber, vitamins, and minerals makes it an excellent choice for sustaining energy levels, enhancing endurance, and promoting overall fitness and well-being. Paired with potassium-rich bananas and nutrient-dense chia seeds, oatmeal becomes a powerhouse meal that can support your fitness goals and help you get the most out of your workouts.

Oatmeal is often hailed as a powerhouse when it comes to providing sustained energy levels and aiding in calorie burning, making it a favored choice for pre-workout fuel. Here's why oatmeal earns its reputation as a go-to breakfast option for fitness enthusiasts:

  1. Complex Carbohydrates: Oatmeal is primarily composed of complex carbohydrates, which the body breaks down slowly, providing a steady release of glucose into the bloodstream. This slow and steady release of energy helps to sustain energy levels throughout your workout session, preventing the rapid spikes and crashes associated with simple carbohydrates.

  2. Fiber Content: Oats are rich in dietary fiber, particularly a soluble fiber called beta-glucan. This fiber not only aids in digestion and promotes gut health but also contributes to a feeling of fullness, keeping hunger at bay during your workout and preventing mid-session energy slumps.

  3. Low Glycemic Index (GI): Oatmeal has a relatively low glycemic index, meaning it doesn't cause a sudden spike in blood sugar levels. Instead, it provides a gradual and sustained release of glucose into the bloodstream, which is ideal for maintaining energy levels during exercise without the risk of a rapid energy crash.

  4. Micronutrients: While oats are predominantly known for their carbohydrate content, they also contain essential vitamins and minerals that play a role in energy metabolism and overall health. This includes B vitamins, which are involved in converting food into energy, and minerals like iron and magnesium, which are crucial for oxygen transport and muscle function.

  5. Versatility: Oatmeal is incredibly versatile and can be customized to suit individual tastes and nutritional needs. Topping your oatmeal with sliced bananas adds an extra boost of carbohydrates and potassium. Potassium is an electrolyte that helps regulate fluid balance, muscle contractions, and nerve signals. Having an adequate intake of potassium is essential for preventing muscle cramps, making bananas a perfect complement to oatmeal for pre-workout fuel.

  6. Chia Seeds: Sprinkling chia seeds on top of your oatmeal adds an extra layer of nutritional benefits. Chia seeds are rich in omega-3 fatty acids, protein, and fiber, all of which contribute to satiety and sustained energy levels. The combination of chia seeds with oatmeal enhances its nutritional profile, providing a well-rounded pre-workout meal.

Energizing Smoothie
Energizing Smoothie

2. Energizing Smoothie

Blend together spinach, pineapple, Greek yogurt, and a scoop of protein powder for a refreshing and nutrient-packed pre-workout smoothie. Spinach is loaded with antioxidants and iron, promoting oxygen transport to your muscles, while the protein powder supports muscle repair and growth.


  • Antioxidants: Spinach is rich in antioxidants, including vitamin C, vitamin E, and beta-carotene. These antioxidants help combat oxidative stress caused by exercise and support overall health by reducing inflammation and protecting cells from damage.

  • Iron: Iron is essential for oxygen transport in the blood. During exercise, muscles require increased oxygen delivery to support energy production and performance. Incorporating iron-rich foods like spinach into your pre-workout smoothie can help ensure optimal oxygen transport to working muscles, reducing the risk of fatigue and enhancing endurance.

  1. Pineapple:

  • Vitamin C: Pineapple is a good source of vitamin C, which is known for its immune-boosting properties. Regular exercise can temporarily suppress the immune system, making individuals more susceptible to infections. Consuming vitamin C-rich foods like pineapple can help support immune function, allowing you to stay healthy and maintain consistent workout routines.

  • Natural Sugars: Pineapple contains natural sugars, such as fructose and glucose, which provide quick-acting carbohydrates for immediate energy. These sugars can help replenish glycogen stores in the muscles and liver, providing a rapid source of fuel for high-intensity workouts.

  1. Greek Yogurt:

  • Protein: Greek yogurt is an excellent source of high-quality protein, which is crucial for muscle repair and growth. Protein helps rebuild muscle tissue that is broken down during exercise, supporting recovery and adaptation to training stimuli. Consuming protein before a workout can also help prevent muscle breakdown and promote muscle protein synthesis during and after exercise.

  1. Protein Powder:

  • Muscle Repair and Growth: Protein powder, typically made from sources like whey, casein, or plant-based proteins, provides an additional boost of protein to the smoothie. This supplemental protein supports muscle repair and growth, especially when consumed before or after workouts. Whey protein, in particular, is rich in branched-chain amino acids (BCAAs), which are quickly absorbed by the body and can stimulate muscle protein synthesis.

By blending spinach, pineapple, Greek yogurt, and protein powder together, you create a nutrient-packed smoothie that offers a combination of antioxidants, carbohydrates, protein, vitamins, and minerals.

This smoothie provides a well-rounded pre-workout meal that can enhance energy levels, support muscle function, aid in recovery, and contribute to overall fitness and performance. Incorporating this energizing smoothie into your pre-exercise routine can help you maximize the benefits of your workouts and optimize your athletic performance.

Nut Butter Toast
Nut Butter Toast

3. Nut Butter Toast

Spread some almond or peanut butter on whole-grain toast for a quick and satisfying pre-workout snack. Nut butter offers a good balance of healthy fats and proteins, providing a steady source of energy for your training session.

By combining nut butter with whole-grain toast, you create a balanced pre-workout snack that offers a mix of healthy fats, protein, complex carbohydrates, and fiber. This combination provides a steady source of energy, supports muscle function and recovery, and helps you stay satisfied and focused during your training session.

Whether you prefer almond or peanut butter, incorporating nut butter toast into your pre-exercise routine can help optimize your performance and fuel your fitness goals effectively.

Nut Butter (Almond or Peanut):

  • Healthy Fats: Nut butters are rich in healthy fats, including monounsaturated and polyunsaturated fats. These fats provide a concentrated source of energy, offering a slow and sustained release of fuel for your workout. Unlike simple carbohydrates, which can cause rapid spikes and crashes in blood sugar levels, the fats in nut butter help maintain stable energy levels throughout your training session.

  • Protein: Nut butters also contain protein, albeit in smaller amounts compared to their fat content. Protein is essential for muscle repair and growth, making it an important component of a pre-workout snack. While nut butter may not provide as much protein as other sources like Greek yogurt or protein powder, it still contributes to the overall protein intake, supporting muscle recovery and adaptation to exercise.

  1. Whole-Grain Toast:

  • Complex Carbohydrates: Whole-grain toast serves as the carbohydrate component of the snack, providing complex carbohydrates that are digested slowly. These carbohydrates break down gradually, releasing glucose into the bloodstream at a steady pace. This sustained release of energy helps fuel your workout and prevents energy crashes, allowing you to maintain intensity and endurance throughout your training session.

  • Fiber: Whole grains are also rich in dietary fiber, which promotes digestive health and helps you feel full and satisfied. Fiber slows down the digestion and absorption of carbohydrates, prolonging the release of energy and providing long-lasting satiety. This can be particularly beneficial during longer workouts or activities that require sustained effort.

Protein-Packed Snack
Protein-Packed Snack

4. Protein-Packed Snack

Snack on a handful of almonds or a boiled egg for a simple yet effective pre-workout option. Almonds are packed with protein and healthy fats, while eggs offer a complete protein source to support muscle recovery and strength.

Both almonds and boiled eggs offer convenient, portable, and nutrient-dense options for pre-workout snacking.

Whether you prefer the plant-based protein and healthy fats from almonds or the complete protein and nutrient density of boiled eggs, incorporating a protein-packed snack into your pre-exercise routine can help optimize your performance, support muscle recovery, and fuel your fitness goals effectively.


  • Protein: Almonds are a good source of plant-based protein, making them an ideal choice for individuals following vegetarian or vegan diets. Protein is essential for muscle repair and growth, and consuming it before a workout can help minimize muscle breakdown during exercise.

  • Healthy Fats: Almonds are rich in healthy monounsaturated fats, which provide a concentrated source of energy. These fats are metabolized slowly, providing a steady release of fuel to sustain your energy levels throughout your workout. Additionally, the presence of fats can help enhance satiety, keeping hunger at bay during your training session.

  1. Boiled Egg:

  • Complete Protein: Eggs are considered a gold standard for protein quality as they contain all nine essential amino acids in the right proportions. This makes them a complete protein source, which is crucial for supporting muscle recovery, repair, and strength. Consuming a boiled egg before a workout provides your body with the amino acids it needs to rebuild and repair muscle tissue damaged during exercise.

  • Nutrient Density: In addition to protein, eggs are rich in essential vitamins and minerals, including vitamin D, vitamin B12, and choline. These nutrients play various roles in energy metabolism, muscle function, and overall health, further supporting your workout performance and recovery.

Glass of Water
Glass of Water

5. Hydration Support

Don't forget the importance of staying hydrated before hitting the gym. Sip on coconut water or water infused with lemon for added electrolytes and hydration support.

By sipping on coconut water or water infused with lemon before hitting the gym, you provide your body with essential fluids, electrolytes, and nutrients necessary for optimal performance and hydration.

These hydrating beverages help maintain fluid balance, replenish electrolytes lost through sweat, and support energy production, ensuring that you can perform at your best during your workout session.

Prioritizing hydration before exercise is crucial for preventing dehydration, reducing the risk of fatigue and cramps, and maximizing the benefits of your training.

Coconut Water:

  • Electrolytes: Coconut water is nature's sports drink, as it contains electrolytes such as potassium, sodium, magnesium, and calcium. Electrolytes are minerals that play crucial roles in maintaining fluid balance, nerve function, and muscle contractions. Sweating during exercise leads to the loss of electrolytes, particularly sodium and potassium. Drinking coconut water helps replenish these electrolytes, preventing dehydration, muscle cramps, and fatigue during your workout.

  • Hydration: Coconut water is primarily composed of water and is naturally hydrating. Staying hydrated is essential for optimal exercise performance, as even mild dehydration can impair physical and cognitive function. Consuming coconut water before a workout helps ensure that your body is adequately hydrated, supporting circulation, nutrient delivery, and temperature regulation during exercise.

  1. Lemon-Infused Water:

  • Hydration Enhancement: While water is the ultimate hydrator, adding lemon to it can enhance its palatability, encouraging you to drink more and stay hydrated. Some people find plain water bland and may struggle to drink enough throughout the day. Adding lemon to water provides a refreshing flavor boost without adding calories or sugar, making it a tasty and hydrating option before a workout.

  • Vitamin C: Lemons are a rich source of vitamin C, an antioxidant that supports immune function and helps combat oxidative stress induced by exercise. Intense physical activity can increase the production of free radicals, leading to cellular damage and inflammation. Consuming vitamin C-rich foods like lemon-infused water may help mitigate this oxidative damage, supporting overall health and recovery.

Incorporate these pre-workout fuel options into your routine to optimize your performance and make the most out of your training sessions. Remember, your body is like a car; it needs the right fuel to perform at its best!

Feel free to contact me if you would like to get more pre-workout tips and tricks or if you would like to start your personal training and nutrition coaching with me.

About the Author: Dennis Romatz is an Internationally acclaimed fitness professional, personal trainer, online fitness coach and nutrition coach.

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