Top Pre-Workout Foods To Choose

Pre-Workout Foods

Getting ripped is not easy. It takes lots of time and effort but also a lot of money as well. That’s why when it comes to getting ripped, there are no excuses.

A pre-workout meal is a great way to provide your body with the fuel it needs to be at its best before you take on your workout.

Prepare your muscles, mind, and body with these pre-workout foods.

Get ripped with these top pre-workout foods.

Good nutrition is the key to maximizing athletic performance and achieving fitness goals. Although some people prefer working out in a fasted state, optimal nutrient intake before you train provides you with enough energy to power through the most challenging parts and minimizes muscle damage. If you are an athlete, gym-goer, or fitness enthusiast, you would not want to feel sluggish or lethargic during exercise or workouts. 

Each macronutrient has a specific role in fueling our energy levels, adding strength and providing recovery. However, the ratio varies depending upon the type of workout, timing and intensity. 

Let us discuss the primary role of each macronutrient.

  1. Carbohydrates: They are the immediate energy source for our muscles. Carbs are stored as glycogen in our muscles and liver, which deliver energy during high-intensity workouts. A depletion in glycogen stores can cause a significant dip in athletic performance. Studies support that carb-loading or consuming carbs in a pre-workout meal help boost glycogen stores and carb oxidation during exercise. 
  2. Proteins: Protein intake is beneficial not only post-workout but also before a workout. An adequate amount of protein in a pre-workout meal promotes anabolism, enhanced recovery, lean muscle gain and reduced muscle damage.
  3. Fats: After glycogen, our body derives energy from the fat stores during long and moderate-to-low-intensity exercise. Hence, including a healthy fat source is reasonable for your workout nutrition. 

This section will talk about some of the best pre-workout foods you may include in your diet.

Banana: Bananas are a popular pre-workout snack preferred by bodybuilders and fitness lovers. Natural sugars present in bananas provide instant energy and help boost glycogen stores. Also, being a good source of potassium, bananas help prevent muscle cramps and maintain electrolyte balance.


Peanut Butter: This is another tastiest and healthy pre-workout snack before hitting the gym. Peanut butter is an incredible source of energy, protein, dietary fibre and good fats. Whenever you feel low on energy levels or need something quick to energize you prior to your exercise or training session, try peanut butter to get that instant kick. You can either eat a spoonful of peanut butter as it is or use it as a spread.

peanut butter

Fruit Yoghurt: Combining the intake of yoghurt and fruit provide carbs, probiotics, prebiotics, high-quality protein, good fats, and a mixture of vitamins and minerals. It has the potential to exert synergistic effects on energy levels and muscles. Just add any fruit of your choice, like mango, berries, apple or pomegranate, to Greek yoghurt, and your pre-workout snack is ready. 

fruit yoghurt

Oats Porridge: This pre-workout snack is excellent to ensure a sustained energy supply and keep you satiated for long due to the presence of complex carbohydrates. You can have it two hours before going for a workout so that you are all set for those heavy lifts and demanding endurance while you train.

oats porridge 1

Protein Shakes: Protein is crucial for bone, muscle and immune health. A protein shake is a convenient and nourishing way to deliver all the essential amino acids to the body, like BCAAs, that minimizes muscle damage during workout and elevate muscle protein synthesis post-workout.

protein shake

Whole Eggs: Eggs are super healthy and incredibly nutritious. They are a great source of muscle-building protein and amino acids. Eggs are ideal for providing your body with all essential amino acids and vital nutrients, great to boost fat burning and still a low-calorie snack. You can enjoy eggs in the soft-boil, omelette, scrambled or any form that you prefer.


In addition, it is necessary to maintain hydration as studies have shown that even 2% of dehydration can significantly affect your exercise performance. 

Ideal timing of a pre-workout meal

The timing of your pre-workout meals and snacks is another crucial aspect that one should never overlook. 

  1. If you prefer eating a complete meal containing a balanced proportion of carbs, proteins and fats, it should ideally be taken 2-3 hours before your workout.
  2. If you have a window of 45-60 minutes for your pre-workout meal, prefer foods that are easy to digest. The foods should be rich in carbs with some proteins to quickly raise blood sugar levels and yield energy without causing stomach discomfort.

To sum up, pre-workout meals are advantageous; they give you more energy, increase muscle growth and prevent breakdown. No matter what foods you consume, they should be nutritious and power-packed. You can also experiment and make creative pre-workout foods combinations as per your workout demands.

What are 3 foods you should eat before working out?

Eating healthy carbohydrates such as whole-grain cereals (with low-fat or skim milk), whole-wheat toast, low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits and vegetables.

What protein is best for pre-workout?

Whey protein is a milk protein that your body absorbs quickly, making it useful before or after your workout. It also contains bioactive proteins that may offer other health benefits

Can I eat 2 bananas before workout?

To maximize performance during your workout, eating a banana 30–60 minutes prior to a workout may be most beneficial. Meanwhile, eating 1–2 bananas in combination with other carb sources can aid recovery after a workout or during a longer one 

Are eggs good for pre-workout?

Whether you cook them scrambled or sunny side up, eggs provide an excellent source of healthy protein before your workout. Check out the benefits of eating this high-quality protein before your workouts: Eating eggs before exercising is ideal for building strength and repairing tiny tears in muscle fibers.

What gives you a bigger pump?

The most efficient way to get a muscle pump is to lift weights, specifically at high volumes (more reps at moderate loads). The repeated contractions and extensions of your muscle fibers during weightlifting makes it easy for fluids to enter your muscle cells.

What do bodybuilders take for pre-workout?

The most common ingredients in today’s popular pre-workouts include caffeine, beta-alanine, leucine or BCAAs, and nitric oxide boosters such as Nitrosigine, arginine, or citrulline, all of which appear to help increase blood flow and the “pump” feeling during lifting.

Top 7 Home Workouts For Women Benefits of Home Workout Top 7 Nutrients For Healthy Hair Top 10 Foods For Hair Growth Top 10 Exercises For Your Home Workout