7 Best Pre Workout Meals


You don’t skip work out and consider it as the best part of your daily routine? Then, you might know that, to get enough protein and energy, you need to eat something healthy before and after work out. Pre-workout meals are necessary and help in boosting energy. Therefore, a pre-workout meal should contain protein, healthy fats, fibre and high-quality carbohydrates. There are two types of pre-workout meal, one is for weight loss, and the second is for muscle gain. So, choose your meal accordingly.

You need to keep few points in your mind before planning your pre-workout meal. They are as follows:

  • Timing: You need to eat a meal at least an hour before your workout. There are some foods, which needs to be consumed two hours before a workout.
  • The difference in meals: The pre and post-workout meals are different. So, don’t mix them. Post-workout meal is light, and post-workout meal contains small recovery.
  • Weight loss or muscle gain meal: There are different foods for muscle gain and weight loss. So, don’t get confused and decide accordingly. For example, nuts are good for muscle gain, and Greek yoghurt is good for weight loss.

Which Pre-Workout Meals Should You Eat?

It should include protein, carbohydrates and fat.

  • Protein helps in improving athlete performance, improves muscle recovery, and increases strength and muscle performance.
  • Carbohydrates provide glucose to the muscles and liver. It boosts carbohydrates oxidation during exercise.
  • Fat is the source of fuel for moderate to low-intensity workout.

So, to help you out to kick start your workout routine. So here are the best things to eat before a workout.

1. Oatmeal

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Eating oatmeal an hour before your workout will provide you with enough energy. Oatmeal is good in fibre and known as the best food for the gut. While making oatmeal make sure you don’t add sugar, instead add honey and some berries and fruits. It is the best Pre Workout Meal For Weight Loss.

2. Banana

You are getting late for a workout but needs to eat something before it. In that case, eat the banana. Banana contains a good amount of carbohydrates that provides energy and eating eat with peanut butter will balance the blood sugar throughout the workout. The mineral in banana helps in preventing muscle soreness.

3. Greek Yoghurt

Pair your greek yoghurt with fruits, and nuts and the healthy sugar in fruits will provide you with the energy. It will also provide you with enough protein. A bowl of Greek yoghurt contains 17 grams of protein. It is one of the best pre-workout meals. So, have it at least an hour before the workout.

4. Eggs

Eggs are a good source of protein, and it is listed as the perfect food for the ones who exercise daily. Eggs contain amino acids, which helps in repairing the damage in muscle tissue caused due to intense workout.

5. Protein Smoothie

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Protein smoothies are the tastiest pre-workout meal. Almond milk, mixed with berries, peanut butter, banana, avocado, and leafy green vegetables like spinach or kale, will fuel you with protein, healthy fats, and fast-digesting carbs. So, make it quickly and enjoy the yummy protein smoothie.

6. Trail Mix

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If you want to gain muscle mass, then it is the perfect Pre Workout Meal For Muscle Gain. Nuts provide protein and calories to the body, which helps in mass muscle gain. It contains antioxidants, which helps the body to use oxygen better. So, have a bowl full of trail mix and enjoy your workout.

7. Low Fat Latte & Apple 

If you love drinking coffee right after you wake up, then drink the coffee latte with an apple. The milk in the latte will give you protein, and caffeine fastens the calories burning process; it also cures muscle soreness. Topping it with apple slices will provide you with high-quality carbs.

8. Whole Grain Bread

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A whole-grain toast is said to be a good meal before a workout. Have it before half-an-hour before your workout. The fibre present in whole-grain bread provides instant energy.

9. Brown Rice

If you love to do a workout during the evening, then eat brown rice for lunch. Compared to white rice it is high in protein and low in fat. It is a good source of fibre and carbohydrates, so you need to eat it few hours before the workout.

10. Peanut Butter Sandwich

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Spread some delicious peanut butter on whole-wheat bread and munch it before going to work out. It is an excellent combination of carbs and protein. Thus, you will get enough energy and helps you in muscle growth.

These were some of the best pre-workout meals. So, fuel yourself with energy by consuming a healthy pre-workout meal. One important point, the post-workout meal is also important, so don’t forget to pamper yourself with an avocado smoothie, chia pudding, fruits, rice cakes, and quinoa. Therefore, continue your workout and be fit and healthy.