Pre Workout What To Eat Before A Workout | Best Tips 2020

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Working out is very important to maintain a healthy lifestyle but eating the right foods pre workout is also essential. Good nutrition helps the body perform better during workouts and also help during recovery. Proper nutrition will help you train effectively and maximize your performance. Knowing what to eat is the key and so here we are with everything you need to know to get through your workouts.

Pre Workout | What To Eat?

Firstly you have to fuel your body with the best nutrients that will make sure you have the energy to perform at your best.


Carbs are sugar, starch and fiber. When broken down into glucose it is used as a fuel for the body. Having a certain amount of carbs in your diet is necessary for a healthy body. Excess glucose is stored in the form of glycogen in our muscles that when needed is broken down. Hence it is important to have pre workout meals that contain adequate amounts of carbs. Here is a short list of foods that have carbs in it.

  • Apple
  • Banana
  • Kiwi
  • Oats
  • Buckwheat
  • Rice
  • Lentils
  • Legumes



Protein is a macronutrient that is essential for building muscle mass. Pre workout protein meals ensure performance so your body is properly fueled. Body builder and competitive athletes use high protein diet to gain muscle mass. Protein with or without carbs intake can give you adequate energy for your workouts as well as other daily activities.

  • Protein shakes
  • Nuts
  • Greek yogurt
  • Meat (chicken, beef)
  • Eggs
  • Milk
  • Almonds

Click here to read our article on High Protein Diet.


Fat is a macronutrient that is often confused to obesity and that eating fats isn’t going to make you lose weight. But as a matter of fact there are two types of fats: good fat and bad fat. Unsaturated fat is healthy fat whereas saturated fat is unhealthy and in no way beneficial for you. Fats ensure cell growth and provide energy.

  • Avocado
  • Nuts
  • Seeds
  • Eggs
  • Cheese
Pre Workout What To Eat Before A Workout

What time should you consume your pre workout meal?

Okay so timing here is the KEY. You need to have your pre workout meal at least 2 hours before your workout. This is to make sure your food has been digested and your body has its required energy to perform. Keep in mind that when have a meal it has all 3 macronutrient discussed above.

If for some reason you can’t eat a pre workout meal 2 hours before your workout, don’t worry you can eat even 45 minutes before working out. But just remember the closer it is to your workout time the smaller your meal will be as it would be easier to digest.

Pre workout meals ideas

  • Banana spinach smoothie
  • Grilled chicken with sweet potatoes
  • Omelet with whole wheat bread
  • Brown rice with mix veggies and chicken
  • Chicken sandwich
  • Oatmeal with bananas and nuts
  • Cereal with milk
  • Scrambled eggs
  • Greek yogurt
  • Banana with peanut butter
  • Nut bar
  • Cottage cheese with fruits
  • Protein pancakes
  • Trail mix
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Pre Workout supplements

Supplements are commonly used by athletes and competitive trainers to improve the quality of workouts and provide energy. Supplements are used to aid and enhance your performance during and after a workout.

  • Creating for overall strength
  • Caffeine for increased energy
  • Beta alanine for buffering
  • Branched chain amino acids for gains
  • L-citrulline for production of nitric oxide
  • Sodium bicarbonate for reduced burning sensation
  • Nitrate for reducing exercise performance

These were some of the best pre workout supplements out there; no supplement is completely risk free. These supplements can include artificial flavors, excess amount of caffeine or just aren’t of high quality.

People can have stomach distress, diarrhea, anxiety, high blood pressure, bloating because of the consumption. So make sure to read the labels when buying pre workout supplements.

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