Pre Workout Meals: What To Eat Before a Workout

Pre Workout Meals: What To Eat Before a Workout

We will talk more about the best pre-workout meal that is most suitable for you, and you will also gain some insights and ideas on what to eat before a workout. Most of us have our own pre-workout habits that we follow every day, and some of them are really helpful in boosting our workout performance. If we eat the right food before a workout, we can maximize our potential to increase our muscle mass and lose weight.

In 2 minutes or less, you can get the diet plan that will turn your body into a fat burning machine.

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Some people are more comfortable eating after their workout. Others prefer exercising on an empty stomach, while there are also others who prefer eating before their workout routine, especially in the morning. Experts say that it all depends on the person, but everyone seems to agree that you need the energy to continue exercising. Without fuel and energy, you wouldn’t last an hour, especially if your workout routine is more intense. However, eating too much before your workout can make you sick because the blood flow would be concentrated on your midsection and stomach area. So there has to be a balance, and you have to choose what to eat before a workout.

You have to remember that finding the right pre-workout meal and its quantity will take some trial and error. Keep in mind that whether you eat before a workout or not, you have to make smart food choices after exercising. You need protein for building your muscles and carbohydrates for the energy stores in your muscles. When it comes to weight loss and exercise, what works for one person may not be ideal for the other person, but it still boils down to calories intake versus calories burned.

Pre Workout Meals: What To Eat Before a Workout

Knowing What To Eat Before Workout

Getting the right nutrition every day is essential to maintaining your overall health, but it is also important to get it before your workout. You need the three macronutrients, which are protein, carbs, and fats, to give you enough energy and strength when preparing your body for an intense workout.


Studies have been made regarding the benefits of pre-workout protein consumption for the improvement of athletic performance. The results show that there is a significant increase in muscle protein synthesis. Consuming protein foods before a workout helps in muscle growth, improves muscle recovery, and boost muscle performance.
Read More –  25 Health Benefits of Eating More Protein Foods
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Carbohydrate-rich foods are essential in giving fuel for your intense workout. The glucose found in carbs is used by your muscles as fuel. Studies have shown that carbs can increase glycogen stores and its utilization. It can also boost carb oxidation during your workout.


If your workout routine involves longer and low-to-moderate intensity exercise, then fats become your main source of fuel. A diet containing healthy fats is important to give you more energy and fuel for your daily workout routine.

When To Eat Your Pre Workout MealWhen To Eat Your Pre Workout Meal

The timing of your pre-workout meal is important in order to maximize the result of your training. You should eat a complete meal containing carbs, proteins, and fats, two to three hours before your exercise.

For those who have busier schedules and don’t have enough time, you can still eat a pre-workout meal one hour before your exercise. However, it should be a small and simple meal. Choose foods that are easier to digest and contains more carbs and some protein to prevent any stomach discomfort during your workout.

The Best Pre Workout Meals for Bodybuilding

The Best Pre Workout Meals for Bodybuilding

These are the best pre-workout foods that can provide a healthy stream of energy during your intense and strenuous exercise. Most of these pre-workout meals are a combination of carbs and protein, which your body needs to boost your training performance.


Bananas are very rich in natural sugars and carbohydrates that can provide you with a steady supply of fuel for your workout. It also contains potassium, which can help maintain efficient muscle and nerve function. If you like to do your workout routine in the morning without eating breakfast, you should eat a banana 30 minutes before and after your workout. It is believed that banana can provide more energy than caffeine and it is a great way to increase your glycogen stores and blood sugar levels.

Chicken, Rice, and VegetablesChicken, Rice, and Vegetables

This is a complete pre-workout meal that consists of lean protein and complex carbohydrates. It can provide a huge dose of amino acids that promote muscle anabolism and the slow release of energy. This is the type of meal that you should consume two to three hours before your workout because it can be a bit heavy in the stomach.


Oats are highly known its rich fiber content that facilitates the steady release of carbohydrates into your bloodstream. This process gives you a stable energy supply that you will need throughout your workout. You can also combine oatmeal and porridge for a more nutritious pre-workout meal. For oats and porridge, you should consume it two hours before your workout. This will satisfy your hunger throughout your workout and give you that slow release of energy for better workout performance. You can put protein powder on your porridge to give your meal a healthy dose of protein and amino acids.

Dried FruitDried Fruit

Dried fruit is a great pre-workout food because it is high in sugar and calories that you need for energy. However, it should be consumed in carefully measured amounts for a quick source of simple sugar. If you want to get more protein, you can add Greek yogurt with your dried fruit to help boost your workout performance. Since this is just a light meal, you can consume it one hour before your workout.


Caffeine is known for giving you a quick jolt of energy, which can be very useful for your workout routine. It is an effective drink if you feel always feel tired when starting your workout. If you are preparing your pre-workout shake, you can add a couple of shots of espresso to pump up your adrenaline for your morning workout.


Fruit SmoothiesFruit Smoothies

Fruit smoothies are often considered as a healthy drink, but they contain so much nutrition, sugars, and calories that they are also regarded as meal replacements. Fruit smoothies contain high-quality proteins and carbohydrates that are easy to digest, which can provide a steady stream of energy during your workout. They are also full of sugars and fructose, which is perfect for your workout because it can be a good source of fast acting glucose.


This is an easy pre-workout snack that you do not have to cook. If you want to put a little bit of taste to it, you can drizzle it with lemon juice. You can eat ¼ cup of chickpeas before your workout to give you complete nutrients for better muscle performance. A quarter cup of chickpeas will give you about 30 grams of carbs, 10 grams of protein, and 9 grams of fiber.


Omelette is mostly made up of whole eggs, which are a great source of muscle-building protein and amino acids. Since this is considered as a heavy meal, you should consume it 2 to 3 hours before your intense workout. This will help you avoid muscle catabolism and maximize your muscle growth. You can also add more delicious and healthy foods to your omelet to increase its nutritional value.

Sweet Potato SoupWhole Grain Bread, Brown Rice, and Sweet Potato

These three foods are very rich in complex carbohydrates that can be consumed before your workout. Since this belongs to the heavy meals, it should be consumed 2 to 3 hours before your workout. You should combine these carbs with a good protein source to get a good and steady release of energy that will keep you going throughout your workout. If you are doing endurance training, such as cycling, running, and swimming, then you should concentrate more on eating wholegrain bread, sweet potatoes, brown rice, and other foods rich in carbohydrates.

Apple and Peanut ButterApple and Peanut Butter

Apple wedges and peanut butter are a perfect pre-workout snack that will give you protein, natural sugar, good fats, and added fuel to your body. It is also very easy to prepare and you can take it to your gym. Plus, it is a favorite snack because of its delicious taste that is healthy and packed with nutrition.

Protein ShakeProtein Shake

A protein shake is a great option for those who have a busy lifestyle and always on the go. This is the choice of most people when they don’t have time to prepare their own pre-workout meal. This shake is not only delicious, but it provides fast releasing proteins and simple carbohydrates to give you that much-needed nutrients and energy in a matter of minutes.Read More – Muscle Building Protein Shakes Recipes


Greek Yogurt

Greek Yogurt

Greek yogurt is much preferred as a pre-workout food than plain yogurt because it is almost double the amount of protein. It also has half as much raw sugar as the usual regular yogurt. It is easy on the stomach, so you can eat it an hour before your workout routine. If you are not lactose intolerant and you need a quick energy boost before your workout, then Greek yogurt is a great choice for you.

Homemade Protein BarsHomemade Protein Bars

You can easily make your own homemade protein bars and bring it with you anywhere you go. Homemade is much better than the protein bars you can buy at the stores because you can control the ingredients and the amount of protein and carbohydrates. You can easily find some delicious and healthy homemade protein bar recipes on the internet.

Pre Workout Meal Recipes

If you are always questioning what to eat before a workout, then here are some delicious pre-workout recipe meals that you can prepare in your kitchen. They are a combination of proteins, carbohydrates, and healthy fats that your body needs during your intense exercise and workout routine.

1Avocado Toast with Cottage Cheese and Tomatoes

2Apple Oat Greek Yogurt Muffins

3No Mayonnaise Egg Salad with Apple and Avocado

4Chia Cherry Crunch Bites Snack

5Chocolate Mint Avocado Pudding

6High Protein Oatmeal

7Strawberry Banana Oatmeal Greek Yogurt Waffle