The Impactic Sport Program Home Page

The most important thing you need to do before your workout is to provide your blood, organs, muscles, and brain with the fuels that you need to perform. For most people most of the time you can get everything that you need from a well-balanced meal about 2-3 hours before your workout or practice. However, if you have an early morning practice or competition, or you’re someone who needs to eat something closer to exercise, you can tweak this recommendation.


1. Eat a meal that is high in carbs (about 60g) about two to three hours before exercise. This meal should include protein and fat as well.

  • For example a meal of fish, quinoa or rice, with some sweet potato and other veggies.

  • Banana and nut butter on whole grain toast is another great option for a high carbohydrate meal.

2. If you are eating less than an hour before a workout, you want to stick to simpler carbs, and avoid anything too high in fat, protein, or fibre.

  • If you are exercising in the morning, a great option is oatmeal and banana. This will give you enough carbohydrates with low glycemic load to keep your blood sugar steady into your workout.

  • Applesauce makes a nice, easily digestible snack.

  • You may want to consider a liquid form of fuel such as a smoothie.  

3. Most people are constantly dehydrated so drinking some water before your workout will help you perform at your best. For specific water recommendations, check out this page.

4. Practice and tweak these recommendations to find what fits with YOUR body and YOUR schedule. Nutrition is highly individual!


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.