What to eat before a workout

We all need to fuel our body before a workout to get the most out of the workout, to spin fast, run quickly. jump high, and train hard. Many of us set challenges for ourselves but forfeit fueling the engine properly to achieve the target. So here comes a question: What to eat before a workout that maximizes your energy in the gym.

In this article, we will guide you on certain foods that can be taken before the workout.

There is the certain best food that you can eat before the gym and that can help in maximizing your energy. The food that has the perfect balance of carbohydrates, fats, and proteins is best to fuel your body and to increase your energy to perform well in the gym, to fight hunger, fatigue and for a speedy recovery. if you do not eat before exercise you might feel sluggish and lightheaded. Let us discuss food for a general workout first.

General Pre-Workout Food to eat before a workout

The general pre-workout food is as follow


Bananas are known as natural power bars and provide you with instant energy. They are packed with carbohydrates and potassium which support nerves and improve muscle function. carbohydrates provide fuel to the brain and the body. There are almost 90 per cent carbohydrates in bananas.


Oats are full of fibres and they release carbohydrates gradually. Because of the slow release of carbohydrates the energy remains constant during workouts and you can train harder for a long period of time.

Oats also have vitamin b which converts carbohydrates into energy. often least

 Processed oats are considered best such as Irish oats. Irish oats are the least proceeds and boost a lower glycemic load than quick cooking.

Grill chicken, broccoli, and sweet potato:

If you are planning to build body muscles or targeting hard training you must go for this combination of food. Although it is more than a meal pro athletes prefer it to take as a pre-workout snack.

Dried fruits:

Dried fruits are the best pre-work snacks and are a good source of carbohydrates. They are easily digestible and you can grab a handful of them. You can fix yourself with dried berries, pineapples, apricots, and figs.

Whole grain bread:

A slice of whole-grain bread is an excellent source of carbohydrates and provides you with long-lasting energy for workouts. You can add a hard-boiled egg or low-fat turkey for protein-packed snacks.

Greek yogurt and fruits:

This is the best combination for pre-workout snacks as fruits contain carbohydrates and yogurt is rich in protein. If we compare Greek yogurt with plain yogurt, it has low carbs, double the amount of proteins, and less sodium. The carbohydrates in the fruits are easily breakable and protein in the yogurt is stored for muscle damage.s it is the perfect combo.

Trail mix:

Although nuts have high-fat content, they also have proteins and calories which are required to gain muscular mass.so if you are planning to buy trail mix from the market, avoid those who have chocolates and yogurt.

Now let us discuss some pre-workout food for specific goals.

Pre Workout meals for specific goals:

For Bodybuilding:

As a bodybuilder, you want to stay lean and build plenty of muscles. For bodybuilders, it is recommended to consume a small meal before an hour from the workout. The small meal should have balanced carbohydrates and proteins. some ideas for the small meals are

  • Egg whites
  • Whey protein isolates
  • Fruits like apples, oranges, and strawberries.
  • Brown rice or long-grain white rice.
  • Oatmeal
  • Wheat pasta
  • Chicken or turkey.

Timing and portion control of food matters a lot. It is necessary to take small portions of the meal before an hour of exercise so that it gives you fuel for a steady workout. It is also not recommended that you should take heavy meals that sit in your stomach and make you feel heavier while exercising.

Combining some of the above-mentioned lean protein with easily digestible carbohydrates will provide you with the energy punch that is required to build muscle mass. Protein shakes are also good for building muscles so you can also take them as a pre-workout snack.

For Weight Loss:

If you are working for weight loss, it means you have to maintain a tricky balance between what you eat that is good enough to keep fueling your body and to give you the energy that is required for completing your targeted workout. Obviously, you would not want to have so many calories that would hinder your way of weight loss. eating around half an hour before your workout will provide you with enough energy to do your planned workout. A combination of carbohydrates and lean protein is best to keep your feeling during your workout.

Some ideas for the best combination food are

  • Banana with nut butter
  • Multigrain crackers with hummus.
  • An apple with peanut butter
  • Handful of nuts
  • A whole-grain half cup of pasta or rice.
  • Any whole piece of fruit
  • Half cup oatmeal with raisins or berries.

You must keep in mind that your body has the energy to do a proper workout and to get results from it. You will not get the same results with an empty stomach.

For energy:

Before going to work out you must be sure that you have provided your body with enough energy and your energy levels are high. if you are not properly fueled you cannot hit the gym hard and cannot accomplish your target. make sure to feed your body with complex carbohydrates. There are some meal ideas that will give you plenty of energy for your workout.

  • Fruit smoothies
  • Bananas
  • Oats
  • Whole grain bread with a lean slice of chicken
  • Rice with chicken and vegetables
  • Greek yogurt
  • Apple with peanut butter and raisins

For woman:

Women have different health concerns so they don’t burn as many calories as men do and nor can they have the same capacity for workouts. So for women, it is recommended to take low-calorie food along with keeping their energy level high. They need a great balance of protein and carbs in their diet, maintaining low calories.

Some great treats for woman are as follow

  • Fruit smoothies made in almond milk
  • Greek yogurt
  • Whole fruit
  • Lean meat with 1 whole grain bread
  • ½ sweet potatoes
  • ½ cup oatmeal

It is challenging to find the right pre-workout meal to achieve your goals but once you get the right combination you will see your success faster.

It is very important to hydrate your body so water is the most important drink that should be taken before and after the workout.

Top tips:

You should take your meal 30 or 90 minutes before your workout so that the meal does not sit in your stomach and you don’t feel bloated. if you are having a larger meal you should take it  90 minutes before workout and if you are taking a snack,30 minutes is fine. The right food before and after exercise can boost the results. As the car uses gas, our body burns carbohydrates to get energy. When you are done with the meal combination of carbohydrates and proteins, they will help in building muscles and help you to work for a long time with higher intensity.

Frequently asked questions:

What should one take 30 minutes before a workout?

The best food you should take before a workout is bananas, protein shakes, oats, fruits, greek yogurt, boiled eggs, and smoothies.

Is it good to work on an empty stomach?

Working with an empty stomach actually does not hurt you. But sometimes it makes you lethargic and light-headed. You cannot achieve the required target with an empty stomach. So it is better to fuel your body properly before any workout.

Is it right to eat before a workout?

Studies reveal that to eat before a workout increases your performance and allows you to work longer or with high intensity. If you do not eat, you might feel sluggish and lightheaded.

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