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Best Foods Prior To Your Workout


Whether you’re a muscle builder or on a weight-loss trip, the focus is on training harder. However, amidst this, you may sometimes forget to fuel up your body with pre-workout meals. Certain foods prepare you better for heavy sessions and endurance. Therefore, a perfect balance of carbs, proteins, and fats is vital. This section will let you pick the best foods prior to your workout. 


The tendency of oats to release carbohydrates is gradual because they contain lots of fiber. It is a reason why you must have a bowl of oats pre-workout. The slow release of energy keeps you consistent during your exercises. It implies your training becomes more sturdy and enduring. Vitamin B converts carbs into energy. So, if you eat before a workout, oats will boost your exercising power. In addition, Irish oats are better than instant or quick-cooking ones because the former boasts a lower glycemic load and is the least processed. 

Dried Fruit

A few hours before your workout, eat some apricots, dried berries, pineapples, and figs. It will make exercising quicker and easier for you. Also, simple carbohydrates that digest easily are in dried fruits. So, you can grab dried fruit instead of heavy meals and snacks pre-workout. 

Whole Grain Bread

If you’re seeking an excellent source of carbs, whole grain bread can be your go-to. Next, create a protein-packed snack by adding a hard-boiled egg. Or you may put in some low-fat turkey. In either case, pay attention to the strength your pre-workout food is providing. 

Fruit And Greek Yogurt 

Looking for a killer combo to prevent muscle damage after a workout? Switch to Greek yogurt and fruit. The former is loaded with proteins, while the latter has carbohydrates. The protein amount in Greek yogurt is almost double that of regular yogurt. So, wondering why fruit and Greek yogurt go together? The carbohydrates in the fruit quickly break down. These act as your workout nutrition and fuel your body up. On the other hand, proteins prevent muscle damage (as they stay stored for longer). So, the pairing is perfect indeed. 

Trail Mix

There’s a high-fat content in nuts. But, there’s a bright side. They provide calories and proteins required for those gaining muscle mass. Also, if you aim to lose weight, you surely can try trail mix. But, ensure that the supermarket packs you purchase do not contain yogurt-coated or chocolate nuts. 


One of the best pre-workout meals is bananas. This delicious fruit has tons of potassium and carbohydrates and is popularly known as ‘nature’s power bar.’ In addition, bananas well-support muscle and nerve functions. Also, if you’re seeking a piece of fruit that fuels your brain and body, it’s fantastic. Ninety percent of the banana calories are carbs that energize you. However, if you have blood sugar, do not consume such fruits without medical advice, diagnosis. 

Pre-Workout Meals For Specific Goals

Are You Planning To Body Build?

As a bodybuilder, lean muscle mass is vital. So, you can best accomplish this muscle growth by having a protein shake or something one hour before a workout. Good workout nutrition for bodybuilding should have both carbs and lean protein. Here are some foods suggested by experts:

  • Whey protein isolate
  • Egg whites
  • Fruit, including oranges, strawberries, or apples
  • Long-grain white rice or brown rice
  • Oatmeal
  • Wheat pasta
  • Turkey or chicken

One must remember that portion control and timing are critical for pre-workout meals. First, you want to have enough nutrition to energize and fuel up your muscles throughout. But, with that, you consume easy-to-digest food a few hours before your workout. 

If you feel a heavy stomach, it will impede your exercising. Need the essential nutrition punch to build sturdy muscles? Combine some lean-protein sources with easy-to-digest carbs. 

Here’s another common query. Should you drink a protein shake after or pre-workout? Well, if your aim is bodybuilding, pre is recommended. 

Weight Loss: Diet And Exercise

If you’re exercising for weight loss, the food and workout balance will be tricky. Two functions simultaneously: plenty of energy foods to keep the body fuelled but lesser calories. Eating high-calorie workout meals in the guise of obtaining stamina won’t help you lose weight. 

You can head in with maximum energy if you take light meals half an hour before your workout. Then, take a lean protein with a complex carbohydrate. This combination energizes the body like nothing else when it comes to meals and snacks that lose weight.

Here are pre-workout meals that best work on an empty stomach. 

  • Nut butter and banana
  • Hummus and multigrain crackers
  • A handful of nuts with peanut butter
  • Whole grain pasta or rice, 1/2 cup.
  • A whole piece of fruit
  • 1/2 cup oatmeal with berries or raisins.

Pay attention to your food intake. But remember that your goal is to boost your body to work out better. Fasting cardio does not help much. On the other hand, a fueled session drives success up.

Foods That Boost Women Health

The health concerns of women are unique. Their workout goals are different than men’s and don’t burn as many calories. For a woman, the pre-workout diet should have low carbs. Yet, it must fuel them to work out for longer. Women need the same balance of protein and carbs. But, based on the kind of exercise, the calorie count should be low. Here are the best workout meals.

  • Greek yogurt
  • Fruit smoothies (low-calorie options are those made with almond milk)
  • Whole fruit
  • 1/2 sweet potato
  • 1/2 cup oatmeal sweetened with agave or honey.
  • Whole grain bread and lean meat


It is hard to find the right pre-workout foods combination in the first place. However, once you decide, you feel empowered throughout the session. Note that empty stomach exercises, if you wish to lose weight, won’t work much. You’ll be tired shortly. So, have enough workout nutrition. Also, ensure that your body stays hydrated during and post-exercise.