Our Commitment to Safety & Fitness CLICK HERE

What to Eat Before a Conditioning Style Workout

Kat Barefield

To eat or not to eat before workouts? Kickboxing Conditioning at UFC GYM is a high intensity workout.  Here are some things to consider when deciding what and when to eat before a full body, high-intensity workout:

  • When was the last time you ate?
  • Do you have a body composition goal – such as losing body fat or gaining muscle?
  • What gives you the highest energy levels during your workouts?

When it comes to training at a high level, carbohydrates are king. Not enough can result in early physical and mental fatigue, low blood sugar levels, and related symptoms such as dizziness. Obviously, you don’t want blood sugar to drop, and you don’t want to send your body into a catabolic state. You’ve got some options depending on your schedule, lifestyle and what agrees with your body during workouts:

  • Consume a balanced meal 2-4 hours before intense workouts like Kickboxing Conditioning. This would include carbohydrate rich foods like rice or potatoes with your favorite lean protein and veggies. You can also add some healthy fats from nuts, plant oils or avocado. As a general rule, the more time you have before workout, the larger the meal can be.
  • Another option is to have a fast digesting, smaller meal right before your workouts. If your goal is to gain build muscle, you can do this in addition to a normal meal 2-4 hours beforehand. Here are some options:


Smoothie with your favorite fruit/veggies and protein power. Use milk or water depending on calorie needs.


PB&J paired with an apple or banana


Sports bar with at least a 2:1 ratio of carbs to protein and minimal fat

If you’re pressed for time and can’t eat before an intense workout, consider a sports drink (6-8% carbohydrates with electrolytes) to keep your blood sugar and hydration levels up. Another option is to eat small bites of solid food (banana, dried fruit, sports bar or gel) with water to prevent stomach upset. Eating during a workout is especially important if you haven’t eaten for several hours and adding some protein from essential amino acids will help minimize muscle breakdown.

Author: Kat Barefield, MS, RDN, CPT, CES, PES, Registered Dietitian Nutition

UFC Gym News
View All View All Button
Health Transformation Journey - BeeJay Haddad Featured Image

Health Transformation Journey - BeeJay Haddad

Read More
6 Things to Expect from Cryotherapy with CryoBuilt Featured Image

6 Things to Expect from Cryotherapy with CryoBuilt

Read More
The Best Exercises – For Everyone! Featured Image

The Best Exercises – For Everyone!

Read More