What to eat before workout?

 

The Importance of a Pre-Workout Meal

A pre-workout meal is the meal you have before hitting your workout, and it plays a significant role in the quality of your workout. While most people do not consciously plan their pre-workout meal, it is very important to do so. Whether you want to lose fat, gain weight, or build muscle and strength, you must include a well-rounded pre-workout meal every time you work out—whether in the gym, at home, or at the local park.

 

What Does a Good Pre-Workout Meal Look Like?

A well-rounded pre-workout meal must contain:

  • Mostly carbohydrates

  • A moderate amount of protein

  • Some fruits

  • A small amount of fats

 

Why Are Carbohydrates Necessary in a Pre-Workout Meal?

  • Carbohydrates are your body’s main energy source. They break down into glucose, which fuels your muscles and brain.

  • If your pre-workout meal lacks carbohydrates, your body may start breaking down muscle protein to create energy—leading to muscle loss.

  • Lack of carbs can cause:

    • Headaches

    • Dizziness

    • Nausea

These symptoms are common when training large muscle groups like:

  • Glutes (Gluteal muscles)

  • Quads (Quadriceps)

  • Hamstrings

  • Lats (Latissimus Dorsi)

Heavy lifting lowers blood sugar, and if no meal was consumed beforehand, it can fall too low, causing these negative symptoms.

 

Why Do I Need Protein in a Pre-Workout Meal, Rather Than Post-Workout?

  • While post-workout protein is crucial, pre-workout protein is beneficial as well.

  • It provides amino acids that reduce muscle protein breakdown during the workout.

  • Helps in faster recovery and less fatigue during the session.

  • Lets you push harder and build more muscle over time.

 

Why Are Fruits Important in a Pre-Workout Meal?

  • Rich in natural sugars (glucose, fructose, sucrose) and simple carbs for instant energy.

  • Provide electrolytes like:

    • Potassium

    • Magnesium

  • Help prevent muscle cramps.

  • Contain antioxidants to support muscle recovery.

  • High water content supports hydration.

 

Are Fats Necessary in a Pre-Workout Meal?

  • Not absolutely necessary, but beneficial if eaten 1–2 hours before the workout.

  • Fats digest slowly and provide long-lasting energy—especially helpful for workouts over 90 minutes.

  • Help stabilize blood sugar, ensuring steady energy release throughout the session.

Good Pre-Workout Meals

Your pre-workout meal depends on how much time you have before working out.

 

1. Pre-Workout Meal (40–60 Minutes Before Workout)

Oats with Milk, Fruits & Nuts

  • Oats: High in fiber and easy to digest. Provide sustained energy through complex carbohydrates.

  • Milk: Enhances taste and provides whey + casein protein, offering complete amino acids for muscle recovery.

  • Fruits (Bananas, Dates):

    • Provide instant energy

    • Contain potassium and magnesium to reduce cramps

  • Nuts, Peanut Butter, or Chia Seeds:

    • Add healthy fats for more controlled digestion and consistent energy release

 

2. Pre-Workout Meal (60–120 Minutes Before Workout)

Rice/Tortilla with Chicken/Eggs & Vegetables

  • Rice/Tortilla: Complex carbohydrates. Slow-digesting. Provide steady energy without sugar spikes or crashes.

  • Chicken or Eggs: High-quality protein to preserve muscle and support recovery.

  • Vegetables: Provide minerals and electrolytes. Aid in digestion and prevent cramps.

💡 Tip: It’s still recommended to have a light snack 40–60 minutes before your workout.

  • A banana is ideal:

    • Provides instant energy

    • Contains electrolytes and hydrating sugars

    • Complements the earlier meal without being heavy

 
 
Check out our Post-Workout Meal Guide to maximize muscle your growth and recovery!