A pre-workout meal is known for improving performance and recovery as soon as faster.

Beginners neglect Pre-workout nutrition because of a lack of awareness, and of that, their fitness journey became weaker.

However, bodybuilders and sportspeople know pre-workout benefits; this is why they always look ahead to a nutrient-dense pre-workout meal.

A pre-workout feast consists of protein, carbs, and healthy fat.

A nutrient-dense pre-workout meal can enhance performance and also prevent muscle damage.

However, it all depends on the workout and a person’s goal of which food is best.

The benefit of Eating a pre-workout meal?

Enhance workout duration

Girl holding dumbbell

Going to the gym and not performing well and leaving working out too early also feel exhausted and worn at the end of workout training.

The rich nutrient-dense meal got you covered; eating carbs and healthy fat before going to the gym can help you train for a maximum period with high intensity.

Prevent muscle fatigue

Man doing stretching

Providing a healthy bite of the right nutrition half an hour ago before working out can prevent muscle fatigue and reduce the chances of injury.

Promote physical performance

Man doing exercise

Enriched with protein, carb, and healthy fats promote better physical performance, limit muscle wear out and also prevent unwanted fatigue during working out.

Roles of macronutrient 

Nutrients are the primary source of energy and calories, by which our body is prepared to perform everyday life activities.

Three types of macronutrients are:

  1. Protein
  2. Carbohydrate
  3. Fats

These macronutrients are known for providing energy to the body. But in the pre-workout scenario, these nutrient works differently.

1. Protein

Protein is essential for muscle gaining, and muscle repair.

This drink can enhance muscle performance if taken 1 hour before working out and work as an anabolism if taken just after exercising.1

Consuming 20 grams of protein before working out can develop the muscle protein synthesis rate, which is best for a long duration of the performance.

Also, protein consumption before resistance training helps build muscle mass which muscle is used in resistance training.2

Protein-rich food included

  1. Eggs
  2. Chicken
  3. Fish
  4. Low-fat dairy product
  5. Soy products
  6. Nuts
  7. Lentils
  8. Pork and beef

2. Carbohydrate

Our body needs the energy to work out, and the primary source of energy is carbohydrates

Carbohydrate gets converted by the liver into glycogen. Glycogen is a secondary source of energy that is in the liver and muscle.

But the glycogen in the muscles is very limited.

However, glycogen in the muscle is enough for a short and high-intensity workout. 

It is essential to know which carb you are eating as it is a primary source of energy that helps prevent fatigue and concentrate better.

Carb food included

  1. Oats
  2. Whole grain
  3. Beans
  4. Sweet potato
  5. Brown rice
  6. Whole fruits 
  7. Legumes

3. Fats

Fats provide fuel to the body for a long intense workout.

Studies suggest eating fat before working out doesn’t show much effect on performance. But eating for a long time of healthy fat does show a positive effect on health.

However, fat in a meal promotes better metabolic health, increasing the breakdown of fat in energy.

Healthy fat included

  1. Nuts
  2. Peanut butter
  3. Avocado
  4. Olive oil

Pre-workout meal timing 

A pre-workout meal is a meal that protects muscle from fatigue, and injury and supports muscle building and muscle recovery.

It is good to have a nutrient-dense meal full of carbs, protein, and healthy fat, 2-3 hours before hitting up the gym to reap all the benefits.

Otherwise, you can make a meal before hitting up the gym but always eat 30-45 minutes before the workout, and the meal should consist of carbs, protein, and healthy fat.

Pre-workout Meal

Meal for pre-workout

different type of meal

1. Oatmeal, protein powder, and blueberries

A meal of complex carbs that help your appetite fuller for longer and enough energy to blast in the gym, while protein powder makes a meal super nutritious, and berries like raspberries, blueberries, or blackberries have antioxidants also delicious

2. Scrambled egg, veggies (spinach)

Eggs are full of amino acids and other vital nutrients that help enhance muscle building and muscle recovery, and spinaches are super healthy and full of nutrients and antioxidants.

3. Apple and peanut butter/almond butter

A delicious pre-workout snack for those who are short on time. While Apple is full of fiber yet nutritious, peanut butter is an excellent protein and healthy fat source. A combination of these two can help your appetite full for longer and give the feeling of satisfaction.

4. Whole grain bread, peanut butter/almond butter, and banana slices

Whole grain bread contains complex carbs while banana is full of simple carbs with its natural sweetness, which is also very filling; peanut butter or almond butter holds protein and healthy fat. These three things together make a healthy pre-workout snack.

5. Brown rice and chicken breast

A complete meal but not a snack, brown rice, and chicken breast make a super yummy and nutritious meal; chicken is high in protein, and rice contains complex carbs. This meal can promote muscle building, improve performance, and also improved recovery.

Note: Protein in the chicken is highest in the breast and thigh, so; you can choose between them.

6. Egg and whole-grain toast

Eggs are tasty, filling, and nutritious whether eggs are, scrambled, boiled, or fried. Whole eggs have all eight amino acids, a powerhouse for natural muscle building and muscle recovery. Whole grain toast is a complex carbohydrate.

Together these two things make a healthy snack.

7. Whey protein shake 

Whey protein is a master of every drink related to muscle building, muscle recovery, reduce inflammation. Not just does this drink come with physical benefits, but it is also good for health.

Whey protein drinks work for both pre-workout and post-workout. As this drink is digested quickly in the body.

Some of the health benefits of whey protein

  1. Lower blood pressure
  2. Reduce inflammation
  3. Promote weight loss

Drink 30 minutes before working out can give you tremendous benefits like

  1. Help in muscle growth
  2. Enhance recovery rate
  3. Better performance 

Also Read: Best Ab Building Foods that can definitely Build Attractive Abdominal

Drink for pre-workout

Gym bodybuilder holding pre workout
  1. Protein smoothie
  2. Black coffee
  3. Beetroot juice
  4. Green tea
  5. Creatine
  6. BCAA


It is essential to take pre-workout before going to the gym for at least the last 30 minutes.

You can consume Pre-workout for food, supplement, and drinks.

Macronutrients like protein, carbohydrates, and fat are the prime source of energy.

Pre-workout bites are quick and yet so beneficial. If you are a gym-goer or active in your daily life, you should step toward pre-workout meals.

Thank You


Fitness Blogger | Fitness Trainer | Weight Loss Nutritionist

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