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What To Eat Before Functional Training? Discover The Options!

For those who want a good result from functional training, having a proper diet before exercise is essential. However, do you know the best options when choosing a practical pre-workout meal?

If you still don’t know, no problem, you’re in the right article. Let’s talk about the foods you can invest in before exercising.

Therefore, this article will discuss what to eat before training to lose weight and gain mass, both morning and night, and discuss foods that help with functional training. Good reading!

Why Eat Before Functional Training?

The meal before functional training is very necessary to execute the exercise. Therefore, pre-workout nutrition has several benefits, such as:

  • It keeps blood glucose levels within the normal range during training and thus prevents the body from suffering from hypoglycemia.
  • Decreases the feeling of fatigue that the body can feel.
  • As a consequence, it guarantees a good performance during the activity.

What To Eat Before Functional Training?

As we now know, food choice before functional training must be well done. After all, it is food that will guarantee the energy needed for activities.

Therefore, in general, it is recommended to have a meal that is a source of carbohydrates before training to avoid muscle catabolism – which means, in other words, the loss of lean mass – and thus contribute to the performance of those who train.

In the next topics, we’ll discuss what to eat for workouts with different goals, such as weight loss and muscle strengthening.

In addition, we will also talk about the types of food most suitable for those who train in the morning and those who qualify at night.

Also Read: TRX Training: 5 Reasons To Start With The Sling Workout

What To Eat Before Training To Lose Weight?

Some people usually do functional training that involves weight loss in prolonged fasting. However, the ideal is to have a meal before exercising.

The ideal foods for this purpose provide energy and satiety without gaining weight.

Some low glycemic foods that can help with weight loss, when eaten before training, are:

  • Unsweetened granola
  • Oat
  • Fruits with less sugar content
  • Wholemeal bread + light turkey breast
  • Egg whites + wholemeal biscuit
  • Low-fat yogurt

These are some good options as they do not increase the amount of sugar in the blood too much and help with weight loss.

What To Eat Before Functional Training To Gain Lean Mass?

As we said before, eating well interferes with the result of physical exercise, and this is no different for those who want to gain lean mass.

Therefore, to gain more muscle mass, the ideal is to choose lean proteins combined with carbohydrates. This consumption must be at least 2 to 3 hours before training, as they take longer to digest.

Some of the options you can consume for this purpose are:

  • Lean red meat (grilled or boiled)
  • Vegetables
  • Chicken filet
  • Baked or grilled fish
  • Lentil
  • Brown rice

What To Eat Before Functional Training In The Morning?

Many people believe they can do their functional training in the morning without eating. However, it is not recommended by professionals.

Breakfast is even the main meal of the day and, therefore, can become an excellent pre-workout for those who train at this time.

If you work out in the morning, you must consume it within one and a half hours before training.

However, this can vary by food. Those with more fat take longer to be metabolized by the body.

Therefore, if you want to reduce this waiting time, it is interesting to opt for lighter foods that offer energy.

With that in mind, we’ve separated some of the main foods that should be part of your pre-workout breakfast:

  • Green juices
  • Functional smoothies
  • Eggs
  • Banana with oatmeal and honey
  • Yogurt and fruit
  • Tapioca
  • Whey protein shakes with fruit

What To Eat Before Night Training?

Each person has a different time to train; therefore, some people do their functional training at night.

In this case, the idea is to prioritize consuming foods rich in proteins, cereals, and fruits that are not too heavy. Some of the foods that can be consumed are:

  • Turkey breast
  • Chicken
  • White cheese
  • Wholemeal bread sandwich
  • Light or dried fruit
  • Cereals

A golden tip for those who choose to train at this time is always to avoid heavy dishes that could compromise the rest of the night.

What Foods Help With Functional Training?

In addition to the options we’ve brought you so far, let’s talk about other foods that can benefit those who do functional training regularly.

Protein Bar

The bars have carbohydrates in the ingredients and are excellent options to be consumed before training, as they offer energy.


Another source of carbohydrates and caffeine is acai berry. It can be an alternative, at times, to give more energy during training.

However, it is worth mentioning that it is very important to avoid adding side dishes with a lot of sugar, such as condensed milk.

Sweet Potato

Finally, sweet potato is another option that is a source of complex carbohydrates and a low glycemic index. It can keep the person satiated for longer, even after training. The idea is to eat it cooked.


As we can see in this article, food is a primary energy source when exercising. Now that you know what to eat before functional training, it’s time to look for a good place to train.

Also Read: Core Training: The Six Best Exercises For A Flat, Toned Stomach


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