Best Pre – Workout Foods

Pre Workout Foods

Benefits Of Eating Pre Workout Foods :-

Firstly, you have to understand why would you eat something healthy before working out. Most people do cardio exercises for burning fat and lose body fat in the excess amount. So, if a car has run then it will need fuel. Therefore, you have to compare yourself with a car. That’s why you always need pre-workout food i.e food before working out. If you do not eat something before working-out then your body doesn’t get the required nutrients while working out and due to this you can’t see results in yourself. And, this will further lead to an increase in the chances of illness and injuries.

Pre Workout Food
  1. Gives You More Energy:-                                                                                                    Carbohydrates and glycogen are the main sources of fuel for the body. Carbohydrates and stored glycogen are the main sources of fuel for the body because they have converted into ATP i.e “Adenoise Triphosphate”, faster than protein and fats. That is why you have to eat before the workout and store some glycogen and carbohydrates to perform your best while doing work-out.
  2. Prevents Muscle Catabolism:-                                                                                      When you exercise the glycogen stores in the body starts depleting at some point it will be completely used up. The body utilizes amino acids for energy by breaking down hard-earned muscles. Due to this, our body goes into a catabolic state which can prevent our body from muscle growth and recovery.
  3. Increase Muscle Anabolism:-                                                                        Consuming correct pre-workout foods doesn’t mean only fill up your glycogen level but also consuming a good amount of protein. This will also help in the muscle-protein synthesis and create an anabolic environment in the body.                                                                                      

What And When To Eat In Pre–Workout :-

In every meal you are taking you should consume thr three major things i.e carbohydrates, fats and proteins. You should also take into consideration the proportion of these foods. 


Pre-workout food is the best way to stay away from too much fat. High in energy fats are slow in digesting due to this you will not be energetic but it will make you fat and chubby.


Pre-workout food containing proteins has the major benefit i.e prevents from muscle catabolism. To prevent muscle breakdown and aiding muscle growth and recovery you must consume proteins in pre-workout food because it gives amino acids to the body.


There are 2 types of carbohydrates i.e simple high glycaemic index carbohydrates and complex low glycaemic index carbohydrates. But the main question is that which is best for pre-workout food?

Which is the best type of pre-workout food among the two, is dependent on your goal and time period of the pre-workout meal. Simple high glycaemic index carbohydrates are good for 30 minutes to an hour before the workout because they provide the body with the fast acting glucose as a fuel. On the other hand, complex low glycaemic index carbohydrates also play an important role with energy metabolism. If you consume complex low glycaemic index carbohydrates in your pre-workout food then it will give you a slow-releasing source of energy. Due to this, you will be able to work out for a longer period and your blood sugar level will be less likely to dip during a workout.   



30 Minutes to an hour pre-workout

It is better to consume light meals and foods containing simple carbohydrates and some proteins.

2-3 Hours Pre-workout

You should consume a meal around 400-500 calories which contains a good source of proteins and complex low glycaemic index carbohydrates.


Pre–Workout Foods

1. Bananas


Bananas are the best source of potassium, natural sugar and simple carbohydrates. The potassium is stored in the body only for a limited amount of time so, you should always try to consume banana before 30 minutes before the workout. To increase blood sugar level and glycogen in the body you must eat bananas in the pre-workout. This will further help in boosting your performance.

2. Chicken Rice & Vegetables

Chicken rice and vegetables

The stereotyped healthy meal i.e chicken, rice and vegetables. This is one of the best pre-workout meal. It contains lean protein and complex carbohydrates due to which it provides amino acids for muscle growth and a slow releasing source of energy which helps in longer workouts. But you have to consume it 2-3 hours before the workout.   

3. Greek Yogurt & Dried Fruit

Greek Yogurt and Dried Fruit

Dry fruits are always high in sugar and calories. When you are dieting then dry fruits are generally avoided but it is the very good source of simple sugar and it is strictly to be consumed in a measured amount according to your body. Eating dried fruits with Greek yogurt provides you a great source of protein and helps in optimizing your workout performance. And lastly, you have to consume it before 1 hour of the workout. 

4. Porridge & Oatmeal

Porridge & oatmeal

Porridge and oatmeal is an ultimate pre-workout breakfast. Porridge and oatmeal are a complex carbohydrate and are the best source of soluble fiber and beta-glucan. If you eat oats before 2 hours of a workout then you will not face hunger while working out and it is a good source of slow releasing energy. It also contains proteins and amino acids.

5. Fruit Smoothies

Fruit Smoothies

Most of the people like smoothies because they are very tasty and very healthy too. Smoothies are really rich in fructose, micro-nutrients, and sugars. Smoothies are stereotyped as drinks but they can replace meals because they are high in calories. Drinking a smoothie prior to the workout will provide you a good source of glucose.

6. Whole Grain Bread , Sweet Potatoes & Brown Rice

Whole grain bread
Sweet potatoes
Brown rice

Wholegrain bread, sweet potatoes, and brown rice are a good source of complex carbohydrates. They should be consumed 2-3 hours before the workout. By combining these three things together you will get a good source of slow releasing energy to fuel you consistently throughout the workout. Carbohydrates are good for those who regularly carry out endurance exercises such as cycling or running. 

7. Apple Wedges & Peanut Butter

Apples peanut butter

Eating sliced apple wedges with peanut butter is a portion of good pre-workout food and you should eat it 30 minutes before the workout.

8. Omelette


Omelets made from whole eggs and egg whites are a great source of proteins and amino acids for muscle building. You should eat omelets 2-3 hours before a workout to promote muscle growth and to avoid muscle catabolism. 

9. Home Made Protein Bars

Home made protein bars

Homemade protein bars are very easy to make and perfect for the quick and on the go pre-workout. You can make them according to you whether high carbohydrates or low carbohydrates. 

10. Protein Shakes

Protein shake

If you are on the go in a hurry and you don’t have any of the above choices, then a quick protein shake can solve the problems before training. You can get all the nutrients you need in a matter of minutes by drinking a shake with a good source of fast-releasing protein, such as whey protein.

Yash Sharma

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