Before any intense workout, what you eat can make or break your performance. Few people understand that better than Melf Carstensen, Head of Nutrition for FC Bayern, who fuels some of the world’s most explosive athletes. Soccer demands both blistering speed and sustained endurance, which means dialed-in pre-workout nutrition isn’t optional—it’s essential. And while his job is to keep pros performing at their peak, the same principles apply to anyone gearing up for a tough training session.
For his athletes, pre-game meals focus on carbohydrates to fill energy stores while keeping players feeling light. About three and a half hours before a match, typical choices include pasta, rice, rice pudding, or white toast with honey or jam. Though these may not seem like the healthiest options, these pre-game snacks provide quickly available carbs, which are crucial for covering large distances during a game.
Beetroot juice is another pre-workout staple, valued for its nitrates and ability to support oxygen delivery. Research shows it can boost endurance by improving the efficiency of the cardiovascular system, helping athletes perform better over various distances, and increasing time to exhaustion at moderate intensities.
It’s important to tailor pre-workout nutrition to the level of performance desired. Quickly digestible carbohydrates are key, like a bowl of rice with a small amount of chicken, while avoiding high-fiber or heavily processed foods. Ultimately, the goal is practical, energy-focused nutrition.
“I think the most important thing is that it’s a whole food, that it’s balanced, and, where possible, not processed. Then you’re on the right track,” he says.
Best Pre-Workout Snacks
- Pasta
- Rice
- Rice pudding
- White toast with honey or jam
- Beetroot juice
Related: Here’s the Best Time to Eat Before Working Out, According to a Dietitian
