Prevent Energy Crashes During Workouts with the Right Pre-Workout Meal

By Retno Yunita Sari, S.Gz.

Your body needs sufficient energy during exercise to maintain optimal performance. This energy supply is directly influenced by the type of food you eat before training. If the wrong kind of food is consumed, it can cause a rapid spike followed by a sharp drop in blood sugar (energy crash). These drastic changes can reduce stamina, trigger early fatigue, and decrease endurance during your workout. To prevent this, it's important to choose foods that help stabilize blood sugar levels and improve performance.

The Right Pre-Workout Meal Can Prevent an Energy Crash During Exercise
A pre-workout meal plays a vital role in providing energy before engaging in physical activity. However, the type of food you choose is key, as it affects how stable your energy levels remain during training. In general, foods high in carbohydrates and adequate in protein are highly recommended. However, the type of carbohydrate matters because it directly impacts energy stability.

Several studies show that consuming high glycemic index (GI) carbohydrates may provide quick energy, but the effect is short-lived. When you consume high-GI foods, blood sugar levels spike rapidly. This triggers the body to release a large amount of insulin to lower the elevated blood sugar. As a result, blood sugar drops drastically, leading to an energy crash, which causes early fatigue during exercise. On the other hand, low-GI carbohydrates are highly recommended to maintain stable energy and support endurance throughout your workout.

What’s the Ideal Time to Consume a Pre-Workout Meal?
Timing your pre-workout meal is just as important as choosing the right foods. Eating too close to your workout may cause cramping, bloating, or digestive discomfort. Meanwhile, eating too early before your session can leave you low on energy when it's time to begin.

1. If you plan to eat 3–4 hours before exercise, go for a complete meal with a total energy intake of around 400–800 kcal.
2. If you only have 1–2 hours, choose easily digestible foods totaling 100–300 kcal, such as:
   • Granola mixed with yogurt
   • A low-GI snack bar
   • Fruit paired with nuts
   • Whole wheat toast with peanut butter
   • Berry and banana smoothie

Always be mindful of what you consume—avoid high-GI foods like white bread, pasta, sugary drinks, candy, sweetened cereal, soda, etc.

Pre-Workout Meals Are Key to Sustaining Performance. Pre-workout nutrition is one of the essential strategies to maintain your performance during physical activity. Choosing low glycemic index foods and timing your meals properly can provide sustained energy to help you perform at your best.

YA’Bar: A Practical Way to Fuel Up Without the Risk of an Energy Crash
YA’Bar by YAVA offers a practical solution for your pre-workout needs. Made with Sulawesi cocoa, whole oats, and cashews, it contains complex carbohydrates, protein, and healthy fats to help stabilize your energy throughout your workout. The natural sweetness comes from Low Glycemic Index Lontar Sugar, giving you great taste without the worry of blood sugar spikes. Start every workout with clean, sustained energy from YAVA!

Sources and References:

1. The Glycemic Index and Sports Performance
2. Timing Your Pre- and Post- Workout Nutrition
3. Pre-Workout Nutrition: What to Eat Before a Workout
4. Pre and Post Workout Meal
5. The Myths Surrounding Pre-Exercise Carbohydrate Feeding
6. The Effect of High and Low Glycemic Index Menu on the Endurance Performance of Football Player
7. The Glycemic Index of Sport Nutrition Bars Affects Performance and Metabolism During Cycling and Next‐Day Recovery