pre-training food is the one thing people get wrong

Right so I had three clients this week turn up basically running on nothing and then wonder why their session was rubbish. One of them hadn't eaten since lunch the day before. Training at 6pm. I mean. Honestly the pre-training snack doesn't need to be complicated but it does need to exist. What I do depends on how much time I've got before I train. If it's an hour or more I'm having something proper — usually rice cakes with peanut butter and a scoop of whey mixed into a bit of Greek yoghurt on the side. Sounds like a lot but it's maybe 40g protein, decent carbs, and I'm not dragging myself through squats. If I'm tight on time, like 20-30 minutes before, I keep it lighter. Banana, maybe half a protein bar, or just a shaker with whey and water. That's it. Nothing mad. The point is you need something in you or your body's basically running on stress hormones by the end of the warm-up and your performance tanks. The creatine I take daily so that's less about timing and more just a habit thing. But the carbs before training — genuinely makes a difference to how I feel in the session. Not a placebo, I've tested it both ways enough times to know. Anyway. If you're turning up fasted to anything other than a light cardio session, worth having a wee think about it.