When it comes to fueling your workouts, the fitness and sports industry is saturated with quick-fix options, including energy drinks and pre-workout powders. While these products may seem to give you the energy that you’re lacking, the truth about how they work may surprise you. The best pre-workout doesn’t come from these stimulants—it comes from food!
What Gives Us Energy?
Energy comes from one source: calories.
Carbohydrates, fats, and proteins found in our foods are broken down into simpler components–glucose, fatty acids, and amino acids–which our body uses to generate ATP (adenosine triphosphate)—the energy currency of our cells. Among the three macronutrients, carbohydrates are the body's preferred energy source, while fats yield the highest amount of ATP per molecule. Without sufficient fuel from food, our bodies are forced to tap into stored energy reserves and prioritize essential systems needed for survival over less immediate critical functions, such as maintaining the menstrual cycle or supporting bone formation.
What Energy Drinks Really Do
Energy drinks and pre-workout supplements are often marketed as “energy boosters.” While they can make you feel less tired or more alert, they don’t actually give you energy. Most of these drinks work by delivering a hefty dose of caffeine, which blocks adenosine—a chemical in the brain that signals fatigue. The result? You feel energized, but your muscles and body aren’t any better fueled for performance.
This illusion of energy can lead to overexertion, dehydration, or a hard crash once the stimulant wears off. This creates a reliance on a tool that functions more as a temporary fix than a true solution. Without proper nutrition, you’re running on borrowed time and, eventually, you’ll need to pay up.
Why Food Is the Best Pre-Workout
Real food provides sustained energy, supports recovery, and supplies essential nutrients your body needs to perform at its best. Here’s how different macronutrients work as your pre-workout:
Carbohydrates: Your Main Energy Source
Carbs are the body’s preferred fuel for high-intensity workouts. Foods like oatmeal, bananas, or whole-grain bread provide easily digestible carbs that replenish glycogen stores and give you quick, lasting energy.
Protein: For Strength and Recovery
While not a primary energy source, protein supports muscle repair and helps reduce post-workout soreness. Adding a bit of protein, like Greek yogurt or a hard-boiled egg, to your pre-workout meal can improve recovery.
Healthy Fats: For Endurance
Healthy fats, such as those in avocados or nuts, can provide a slow and steady energy release for longer, steady-state workouts.
Word of Advice
When it comes to pre-workout fuel, the most effective solution isn’t in a flashy bottle—it’s on your plate. Energy drinks and supplements might offer a temporary fix, but they don’t provide the real energy your body needs to perform its best.
Of course, there is nothing inherently wrong with the occasional pick-me-up, the real issue lies in a lack of understanding about where true energy comes from. You can even consider combining your caffeine stimulant with a well-balanced snack or meal to better support your energy levels and performance.
If choosing an energy drink, it is strongly recommended to use a third-party tested product for safety, quality, and sport-related banned substances. Many positive doping tests are attributed to cross-contamination in dietary supplements, particularly pre-workout products.
Additional Resources:
-Global Dro: Check Your Medications
About the Author
Jourdan Delacruz is a 2X Olympian and represented Team USA in the sport of Weightlifting for both the 2020 and 2024 Olympic Games. Jourdan holds a bachelor's in nutrition and dietetics from the University of Northern Colorado. She is pursuing her master's degree in sports nutrition with hopes of becoming a sport-registered dietitian. Jourdan is the founder of Herathlete, a brand committed to supporting female athletes through education and community.
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