• The Tempo
  • Posts
  • What's a Good Pre Workout Meal?

What's a Good Pre Workout Meal?

We speak with a sports nutrition coach, an incredible triathlon challenge, and the four crucial benefits of strength training


Good morning everyone,

I’m enjoying what is probably the last nice stretch of fall weather here in Boulder, and I’m doing my best to hit the trails before they’re covered in snow, which here in the mountains could be any day now!

In today’s edition:

  • 🥞 Key insights from a performance nutrition coach.

  • 🏋️‍♂️ The secret benefits of strength training.

  • 🌍 And an insane triathlon challenge!

Thanks for being here.

-Matt Sharpe, newsletter editor

Headshot of Matt Sharpe

Have a triathlete in your life who can't stop swimming, biking, or running? Fire this off to them. Forwarded from a friend? Sign-up for free. 


Nutrition Quick-Hits with Performance Coach Scott Tindal

We interviewed performance nutrition coach Scott Tindal on how to fuel for a busy lifestyle. Here are a few key insights from our chat.

What is energy availability, and why is it so important to athletes?

Energy availability, in a simple equation is energy expenditure minus energy intake. A short-term caloric deficit can be required to lose weight and body mass, which can be part of a planned strategy for someone losing weight.

  • Unfortunately what we see in athletes, male or female, is an intentional or unintentional energy balance equation that goes too far in terms of an energy deficit, and then it’s usually related to chronic underfueling.

Athletes who are seeking that very low body weight, or very low body composition unfortunately do see multiple negative effects on the body due to low energy availability.

What kind of negative effects of low energy availability have you seen in the athletes you’ve worked with?

It’s never a completely clear picture. Usually, multiple factors come into it, but erratic and inconsistent training is often a sign. Low mood, low energy, irritability, poor sleep, and night sweats can all be telltale signs.

  • Regularly getting sick is also a telltale sign that you’re probably underfueling. If you’re one of those athletes who are constantly getting sick, then that’s a possibility.

🏃‍♀️ Low energy availability in women: A bigger factor for women is menstrual dysfunction. If a female athlete is not regular in their cycle, then there is a good possibility they are underfueling.

  • If that’s regularly happening for a female athlete, then they should seek out help to ensure their cycle stays regular.

  • Fascinating research has shown that as little as 300 extra calories a day can result in the resumption of a normal menstrual cycle.

🏃‍♂️ Low energy availability in men: For men, loss of libido can be a symptom. If a male athlete isn’t having a morning erection 5 of 7 days of the week, that can be an issue.

  • Bone stress injuries like stress reactions and stress fractures can also be a sign, but in both genders.

What’s a good pre-workout meal? And do you have specific examples?

It comes down to just being practical, and it doesn’t have to be fancy. You don’t have to be Gordon Ramsey to make a good pre-workout snack! 🤣🤣🤣

…It’s called toast. Literally have some toast.

🧘 Easier workout: It might be just a slice of toast.

🏊‍♀️ More intense workout: If you’re worried about fiber intake, it’s probably a piece of white toast, or sourdough. Put a tablespoon of jam on there and you’ve probably got 35 grams of carbs. Or a banana has 25 grams of carbs.

  • Again, it doesn’t have to be complicated. Overnight oats are also a great option, and depending on what you put in them can have up to 30-40 grams of protein and 15 grams of fat along with the carbs.

If you want more insight from our incredible discussion on fueling for a busy lifestyle, be sure to become a Tempo Pro member!

How do you fuel for training?

Login or Subscribe to participate in polls.


ROCKR Racing: The Newest Elite Racing Team. Want to Join Us? Applications for the 2024 season are NOW open!

ROCKR Racing was created to advance the sport of Triathlon, establish St. Louis as a breeding ground for multisport athletes, and help promote St. Louis pride, culture, products, and companies to a national audience. ROCKR Racing is composed of an Elite & Ambassador Team made up of triathletes & cyclists from multiple categories of racing. We pride ourselves in supporting unique & passionate athletes who want to podium and win triathlons!

ROCKR Racers are at the heart of our brand. We bring athletes together through a like-minded racing mentality, while they offer critical feedback for ROCKR Indoor training products and apparel. ROCKR Indoor Training strives to be the most progressive indoor training company because indoor training plays a critical role in every triathlete and cyclist's journey.


🏋️‍♂️ Strength scene: Strength training is one of those things that triathletes can easily brush aside. I mean, we’re already doing three sports! But skipping out on the gym can see you missing out on these four crucial benefits, one of which is increased mobility and range of motion. [Running Magazine Canada]

🚀 Serious shoes: Last weekend’s Ironman World Championships saw some incredibly fast running and by the looks of it, a diversity in shoe choices. This list breaks down the shoes worn by the top 10 finishers, including new marathon course record holder, Anne Haug (GER). [Triathlete]

🩸 Lactate Lionel: Lactate testing can be confusing and unclear. But this video from pro triathlete Lionel Sanders has a great explanation of the concept and how it can help you set the correct training zones for your needs. [Lionel Sanders]

⚖️ Healthy hormones: Hormone health is key to a healthy female athlete, and this guide spells out why it’s important to eat for hormone health, what you need to eat, and plenty of other crucial info. This is can’t-miss reading material. [Triathlete]


This is quite the sequence of events for Taylor Knibb during her inaugural Ironman World Championships. A mid-race Lara Bar?!?


Kelsey Myers Wants to Make Triathlon History and Make a Difference

Scott Flathouse photography

Kelsey Myers is a marketer for brands like Disney and Nike, the founder of the women’s triathlon brand Tortis, and she has been a triathlete for over 15 years. She’s now training for her most challenging race yet, seve triathlons, in seven days, on seven continents, called the Global Triathlon 🌍🤯

What inspired you to take on this challenge?

My friend Raymond Braun encouraged me to go after the record to be the first woman to attempt the record because he was the first man to complete seven triathlons on seven continents in seven days this past February. He and I have had many conversations on runs, post-swim, over coffee, etc. about how the world of triathlon has tons of potential to be more inclusive and welcoming to people outside of the sport.

After that, I was connected to the 501 (c)(3) non-profit ZGiRLS, which was founded by Olympic athletes and strives to build self-confidence in middle school girls through their online programs, led by the athletes themselves.

  • This record attempt is a fundraiser for ZGiRLS so they can create more programming and scholarships for girls who don’t have access to this type of curriculum as well as an invitation to girls and women around the world to try something that might feel intimidating at first glance.

What scares you about the challenge?

I’m most afraid of the leopard seals in Antarctica if I’m being honest, plus the cold temperatures in both Antarctica and Chile. I will be completing two triathlons back-to-back in a single day.

  • I also worry about the logistics side of this attempt–so many things can go wrong, and I’m afraid that even if I am able to handle the physical and mental challenge, a delayed flight or bad weather could ruin the whole thing.

Read the full interview with Kelsey and learn:

  • How she’ll prepare for this unique challenge.

  • What a success with this challenge really looks like.


Here’s what Tempo readers said about whether Ironman was right in splitting the World Championships.

Reader: I can maybe see why the pro women want to have their own race because they feel they get short-changed with coverage but with eight hours of TV time there is plenty to go around. As an age grouper, I would prefer to go back to one race because I feel it’s more community-oriented that way.

Reader: Two days, one location is ideal. But a complete split for everyone getting to Kona is fine by me. PS locals also loved the only women race. Being there for three weeks in the lead-up, I heard this multiple times. “the women are nicer.”

Reader: Loved the excitement at Kona - and watched it all day. Didn’t watch (or much care) about the men- Nice was just another race- less excitement than the PTO tour to be honest.

Reader: Although I like having the men and women race on the same weekend I think Ironman may have it right. It was wonderful to have the whole week before, and the race itself be focused on the women. The pre-race interviews included more women than ever before because there was time. The vibe that came across on screen was one of happiness, excitement, camaraderie and support. I out my hands up that I was wrong, I think it worked.

Reader: I don’t mind the split but, think both should be in Kona. Of course having two separate events there would likely disrupt the community too much. But I still feel it’s not the world championship if it’s not in Kona.


The Sunderland City council has hailed the £2.1million economic impact of the World Triathlon Championship Series event held earlier this year and stressed they would do “exactly the same” if holding it again. Yeah? Also the diarrhea? [The Guardian]

The Malibu Triathlon was almost canceled, but in the end, it was allowed to go on and raise over $1.25 million for the Children’s Hospital of Los Angeles. [Patch]

Ironman has announced a new 70.3 for 2024. The Ironman 70.3 Washington-Tri Cities will be held in Richland, WA, on September 22, 2024. [Yahoo]

The Super League Triathlon Championship Finale will be held in Neom, Saudi Arabia this weekend. The athletes will battle for hundreds of thousands of dollars and the Championship crowns. [Super League Triathlon]

Tongyeong, Korea will host the latest round of the World Triathlon World Cup Series this weekend. Athletes like Matt Mcelroy (USA), Tim Hellwig (GER), Gwen Jorgensen (USA) and Sophie Linn (AUS) will be looking for key Olympic qualifying points. [World Triathlon]


What did you think of today's newsletter?

Login or Subscribe to participate in polls.

Thanks for reading to the end. If you enjoy the Tempo, we have three things you can do to help our community grow:

  1. Become a member and get access to some special perks.

  2. Share the Tempo with your friends and family on Facebook, Twitter, and LinkedIn. Every person you refer will win prizes (coming soon!)

  3. Forward this email to a friend

Subscribe to Tempo Pro to read the rest.

Become a paying subscriber of Tempo Pro to get access to this post and other subscriber-only content.

Already a paying subscriber? Sign In

A subscription gets you:
Tempo Trainer: An exclusive monthly email breaking down the biggest training, nutriton, performance and other ways to race better
Insider Call: An exclusive monthly video call with a top expert in triathlon performance
Exclusive Private Community (coming soon)
100% risk free, cancel anytime

Join the conversation

or to participate.