According to research presented at the American College of Sports Medicine’s annual meeting, what you eat before you work out may enhance recovery. Consuming protein prior to weight lifting, the research suggests, improves muscle recovery more than a protein drink post-training. Reason being, as noted on sports nutritionist Nancy Clark’s blog: pre-workout protein is digested into amino acids, which work to repair muscle damage as you train.
Clark recommends pairing protein with carbs for balanced fuel. Protein works to repair, while carbs refuel your muscles. Here are a few suggestions:
Bagel with peanut butter
Cereal with milk
Yogurt and fruit
Source: Nancy Clark's Blog