Best Foods to Eat Before Exercising: Fuel Your Pre-Workout
A pre-workout meal pertains to the food you eat prior to exercising with the intention of fueling your body and boosting performance.
Table of Contents
Strapping on your sneakers, it is time for your workout. The gym is prepped, the playlist is queued, and motivation levels couldn’t be better. And then it happens, just when you start, you feel like your energy has been drained completely.
Muscles sluggish? Yup. That previously hyper-intense session now feels impossible to achieve. Does this sound familiar? Unfortunately, the fuel you put in your body before a workout can severely impact performance. It’s like a car: the better the fuel, the smoother it runs.
Every squat, sprint, and set requires fuel and proper nutrition. Whether you aim to lift heavier, run long distances, or simply dodge mid-workout fatigue, the right food consumed before the workout can make all the difference.
This comprehensive guide will help you select the most energising food before working out. Fuel and food are indispensable in fitness, as in life. So, let’s get started.
What is a ‘Pre-Workout Meal’?
A pre-workout meal pertains to the food you eat prior to exercising with the intention of fueling your body and boosting performance. Adequate pre-exercise nutrition guarantees that you possess the energy, endurance, and concentration necessary to optimise performance at the gym.
Specifically, a pre-workout meal aims to provide sufficient energy, minimise muscle deterioration, and improve the efficiency of exercise. The timing of this meal is also important–the meal should be eaten 1-3 hours prior to a workout, based on its size and complexity, to guarantee proper digestion. [1]
The following should be part of a balanced pre-workout meal:[2]
- Carbohydrates – The primary source of fuel for the body, which is quickly converted into energy and sustained for some time.
- Protein – Prevents muscle breakdown while also repairing and recovering muscles.
- Healthy Fats – Should be consumed in moderation as they provide plenty of energy to the body over long periods.
Focusing on the right nutrient combination will guarantee proper energy and concentration so that you are able to perform at your peak.
Pre-Workout Foods
Fuelling your fitness with the proper pre- and post-workout snacks is essential to offer your body the nutrients it needs to burn fat, build muscle, and speed up recovery. The correct exercise nutrition may help you maintain your fitness goals and reap the rewards of all your hard work.
It is also important to understand that overeating or eating large meals before a workout should be limited. It is also preferable to give a 30-minute to 1-hour gap between the pre-workout meal and the workout regimen.
These are a few of the best things to consume before working out.
#1 Pre-Workout Banana
Bananas are a great pre-workout snack due to their nutrition. They are a powerful source of potassium, which may help with muscle cramps and fluid balance. Furthermore, the carbohydrates they contain (glucose, fructose, sucrose) are a great energy source.
Moreover, bananas are a good source of vitamin B6, which may help transform food into energy that powers through workouts. Bananas may make it easy to maintain sugar levels, managing the chances of experiencing sudden energy slumps during physical activities.[3]
Eating a banana 30 to 60 minutes before exercising could serve the purpose. The period guarantees enough digestion and nutritional utilisation through appropriate metabolism.
Banana is also a good source of potassium, which is important for muscle contraction and may prevent muscle fatigue. It is also a good source of fiber, which will keep one full for a longer period.[4]
Furthermore, bananas are delicious and contain energising compounds that, when consumed, help to increase workout performance. So don’t hesitate to grab one. Banana smoothie is a good option to be considered as a pre-workout snack
#2 Pre-Workout Oatmeal
Having a bowl of oatmeal at breakfast can set a person up for success in workouts. Oatmeal can help compound carbohydrates, which are stored in the body and released throughout physical exercise, allowing a person to perform well.[5]
This constant energy flow may enable a person to maintain good stamina, especially for individuals doing more rigorous physical activities, as it is prolonged. Besides carbohydrates, oats have proven to be an excellent source of protein, which may also aid in muscle recovery and growth.[6] Three grams of protein are found in half a cup of rolled oats.[7]
Oats may also supply fibre, which substantially impacts beta-glucan levels.[8] This type of fibre is soluble and may contribute to the health of a person’s heart, improve digestion, and make a person feel fuller, which can help stave off hunger pangs during workouts.
For best results, eat oatmeal 1 to 2 hours before exercising. This may help with digestion and provide energy to the body during exercise. Almonds or blueberries are great inclusions because they boost oatmeal’s nutritional value. The addition of warm milk or protein powder will also augment its nutritional content.
#3 Pre-Workout Sweet Potatoes
Sweet potatoes rank among the best pre-workout foods since they possess complex carbohydrates and a low glycemic index, providing unfaltering energy.[9] They may help manage energy crashes while also enhancing stamina. Moreover, they allow the muscles to reduce muscle soreness since they contain potassium and magnesium, two significant electrolytes. [10]
Apart from these benefits, sweet potatoes may aid with digestion because of their remarkable fibre profile, which also aids in better satiety. Even more important, including such roots in your diet is crucial since they have vitamins A and C, which may assist in immune health and recovery.[11]
Consider having them baked or boiled. This root veggie provides pre-exercise fuel that prepares your body for intense workouts. The best time to eat sweet potatoes is an hour to 90 minutes before a workout because of the properly usable energy and proper digestion.
#4 Pre-Workout Eggs
When it comes to the best pre-workout meals, eggs take the crown, and you have many ways to enjoy them. Their versatility and ease of preparation, along with being a protein powerhouse, solidify their status. Eggs contain numerous amino acids and active ingredients that are beneficial for one’s metabolism and physical health.[12]
With regards to strength training or resistance workouts, eggs are beneficial owing to the proteins they contain. The great thing about the protein in eggs is that it does not burn as quickly as carbs do and thereby commits more incredible energy for yielding outstanding results.
Eggs are a fantastic source of nourishment since they are rich in key vitamins like B6 and B12, which help your body stay active and perform properly.[13]
Additionally, they have healthy fats that may promote post-exercise recovery, provide you with sustained energy, and keep you feeling full without making you feel weighed down or lethargic.
Omelettes, scrambled eggs, and boiled eggs are all versatile and nutritional options before a workout that build finesse and enable one to power through their fitness arsenal. A whole wheat bread egg sandwich can be the right combination of complex carbohydrates & protein.
However, make sure that you add a minimal amount of fats during preparation, as excess fat may hamper the digestion & cause discomfort
#4 Pre-Workout Trail Mix
A handful of trail mix is among the most potent pre-workout snacks for carbohydrates, proteins, and good fats. The unique mixture of dried fruits and nuts enables you to achieve the ideal balance.
Not only are the nuts good for your health, but the dried fruits also provide timely, propelling energy. Raisins, dates and dried apricots give you access to perfectly balanced sugar while evenly maintaining the desired taste.
For endurance exercises, the dried fuel works best. Almonds, walnuts and cashew nuts may enable muscle recovery after intense exercise, and they are also good. With these healthy fats, the body is given extra energy that is optimally beneficial.[14]
Trail mix may aid in magnesium, potassium, and fibre, which help muscles, hydration, and digestion. To take advantage of these benefits, eat an hour before the workout to keep energy high while feeling light. Nutrient-dense, lightweight, trail mix is a proper, portable fuel and ready-to-eat snack that preserves energy before workouts for unparalleled performance.
#5 Pre-Workout Avocado
Avocado is a superfood that may provide long-lasting energy. Because it is rich in healthy monounsaturated fats, avocados may help extend endurance and facilitate luxury during longer workout sessions.[15] Avocados also contain reasonable amounts of potassium, an important electrolyte that helps with muscle contractions, hydration, and cramps.[16]
Moreover, this creamy fruit might help manage energy crashes due to the good fibre it contains. Furthermore, B vitamin compounds, especially B6, augment energy metabolism, thus contributing to the efficient conversion of food to energy in the body.[17]
For better results, consume avocado with whole grain toast or eggs 60 to 90 minutes before a workout. Thus, avocado is a delicious and nutritious addition to any pre-workout meal.
#6 Pre-Workout Nutritional Bars
For an easy meal before working out, nutritional bars high in carbohydrates and protein can be a handy option. These nutritional bars boost energy levels, support muscles, and are very simple to carry.
They can be a good pre-workout meal because they are easy to transport, maintain sustained energy levels during workouts by managing complex carb energy crashes, and provide consistent energy throughout the workout. After exercise, the protein may aid in muscle recovery and growth, which is crucial for recovery. [18]
Other than that, numerous bars contain vital vitamins, minerals, and antioxidants that can enhance one’s health and performance. Also, they are adaptable, offering high-protein, high-carb, or low-sugar options to fit one’s particular needs.
Nonetheless, attention to detailed product information is a must. It is preferable to select bars that contain fewer processed ingredients and no added sugar. Also, consider the blend of fats, protein, and carbohydrates relative to the intensity and duration of the workout.
It is best to consume close to 1-2 hours before exercising so there is enough time to digest and absorb the nutrients.
The Last Say
Picking the ideal pre-workout food can improve your energy levels, endurance, and overall performance. All these food choices, whether bananas for immediate energy, oatmeal for long-lasting fuel, eggs for muscle support, or a balanced mix of nuts referred to as trail mix, contribute significantly to optimising your workout.
The objective is to maximise the nutrient-dense goals before the exercise.
Consult with our certified nutrition specialists to create a custom nutrition strategy to complement your fitness regimen. Make an appointment today to learn how proper nutrition can enhance your recovery and boost your performance.
Frequently Asked Questions
1. When is the most appropriate time to eat before a workout?
Eating approximately 30 to 90 minutes before the workout may be appropriate. Lighter snacks like fruits or yogurt can be consumed 30 minutes before, while heavier meals such as oatmeal or eggs should be consumed well in advance, 60 to 90 minutes before the planned workout so that they can be digested properly.
2. Should you consume carbs or protein before a workout?
Both should be included. Carbohydrates serve as a fast source of fuel, while protein helps repair muscle tissues and contributes to endurance. Taking them in conjunction offers the best result, for example, a banana with peanut butter or eggs with whole-grain bread toast. In addition to carbs and protein, also make sure to add healthy fats such as nut butter, nuts & seeds, avocado, etc, as they are an excellent source of energy.
3. Can I work out on an empty stomach?
It may vary depending on your individual preferences and workout intensity. Working out while fasting can help with fat loss, but it may also come at the cost of higher fatigue, low blood pressure and hypoglycemia, or performance issues. A small snack is advisable if feeling faint or weak becomes an issue.
4. Are there foods I should avoid before a workout?
Indeed! Avoid high-fat, heavy, and greasy meals, which can cause tiredness, slower digestion, abdominal discomfort and bloating. Also, avoid excess fibre or overly spicy foods, as these may cause pain when actively exercising.
5. Is coffee a good pre-workout drink?
Caffeine can improve concentration, act as a stimulant, and energise the person consuming it, making coffee a good pre-workout drink. Just be careful not to overindulge yourself and refrain from using too much cream or sugar, which can lead to energy loss. However, please note that excess coffee consumption can cause insomnia and sleep disturbances.
