Follow this step-by-step guide to choose the right pre-workout fuel based on timing, intensity, and your personal goals.
Based on: What You Need To Know About Pre-workout Snacks [How To Fuel Your Workout] by Colleen Christensen
![What You Need To Know About Pre-workout Snacks [How To Fuel Your Workout]](https://img.youtube.com/vi/-it0OK2PGog/maxresdefault.jpg)
Ever stared into your kitchen 30 minutes before a workout wondering if you should eat something — and if so, what on earth that should be? You're not alone. Most people either skip it entirely and run on fumes, or grab whatever's convenient and wonder why their stomach cramps up mid-squat. The confusion is real, and it's costing you gains, energy, and workout quality every single time.
Here's the problem: most pre-workout nutrition advice gives you a list without the why. Eat a banana. Have some protein. Drink a shake. But none of that tells you what's actually happening in your body, which means you can't make smart decisions when life doesn't go according to plan. And when you don't understand the logic, you end up overthinking it — or worse, ignoring it altogether.
Imagine stepping into every workout already fueled and confident. You know exactly what to eat, how much, and how far in advance based on what kind of workout you're doing and how much time you have. Your energy holds steady, your muscles have what they need, and you're not dealing with bloating or a heavy stomach slowing you down. That's not a fantasy — it's just applied nutrition knowledge.
Colleen Christensen, a registered dietitian nutritionist known for her grounded, no-nonsense approach to intuitive eating and sports nutrition, breaks this down in a way that actually sticks. In her video on pre-workout fueling, she explains not just what to eat, but why certain macronutrients help or hurt your performance depending on timing. She covers why simple carbs beat whole grains before a workout, why fat and fiber can backfire close to exercise, and why you don't always need a pre-workout snack at all. Her practical, body-first framework cuts through the noise.
This PDF checklist translates every key insight from Colleen's video into a clear, actionable sequence you can use before any workout. From deciding whether you even need a snack, to matching your food choice to your timing window, to knowing when to add protein and when to skip it — every decision point is mapped out for you. Stop guessing and start fueling with purpose.
Every checklist item comes with actionable notes to guide you — things like "Don't forget to do this before you start," "Avoid this common mistake," or "Set a reminder for 30 days out." Nothing vague, just clear next steps.
+ 8 more action items inside...
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