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Pre-Workout Nutrition: What You Should Eat Before A Workout?

Wondering what you should eat before a workout? Looking for the best pre-workout meal options for muscle gain or the right pre-workout meal for weight loss?

Let us find answers to all these and many more similar questions so you can get more value out of your gym sessions by making them more productive and rewarding than ever.

It may sound surprising to you but some fitness enthusiasts still head to their gym on an empty stomach or consume a glass of milk and eat a banana or two before lifting heavy weights.

A few others have no idea of what to eat before a workout as there is still a lot of confusion as far as pre-workout nutrition is concerned.

There is no doubt that working out with a full stomach is not the right way to go, but you should focus on pre-workout nutrition so you have the energy, stamina, and power to handle intense workouts.

Here is a list of foods that you can take as your pre-workout nutrition:

Protein Shakes

Protein is a crucial element for the overall development of our bones, muscles, and even skin. Protein shakes can be a good choice for you, especially if you don't receive enough quantity of protein from natural sources.

They also help you hit the gym longer and harder without experiencing muscle soreness, damage, or fatigue. If this is not all, protein shakes can even help you recover faster after an intense workout.

In order for you to get the best out of your workout sessions, it is advisable that you should consume a complete meal enriched with healthy fat, protein, and carbohydrates at least 2-3 hours before you hit the gym.

In case you don't get 2-3 hours before your gym session, you can choose simple-to-digest foods that include primarily carbs and some protein at least 45-60 minutes before your session.

For instance, you can try out the following foods:

  • If your workout session starts within 2-3 hours or more, you can try out brown rice, roasted vegetables, lean protein, a cup of fruit, egg omelet, side salad, whole-grain bread, sandwich, or whole-grain toast topped with avocado spread.
  • If your workout session starts within 2 hours, you may try a cup of oatmeal topped with sliced almonds and milk, whole-grain cereal, banana, mixed berries, protein powder, and a protein smoothie made with milk, a fruit preserve sandwich with natural almond butter on whole-grain bread.
  • If your workout session starts within an hour or less, you may try out a nutrition bar with protein and wholesome ingredients, Greek yogurt, and fruits such as bananas, oranges, or apples.

It is highly recommended that you should stay hydrated throughout the day. You should consume both sodium and water before your workout sessions to improve fluid balance.


You can even try out creatine supplements as a sports nutrition supplement or pre-workout supplement to increase muscle fiber size, muscle mass, power, muscle strength, and endurance while delaying fatigue.

Branched-Chain Amino Acids (BCAAs)

BCAAs denote essential amino acids: valine, leucine, and isoleucine. By taking BCAA-enriched supplements, you can increase muscle protein synthesis and reduce muscle damage at the same time.

Stay strong in the gym with the best of pre-workout nutrition!

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