Some Examples of Pre-Workout Meals You Should “Eat Before Hitting The Gym”

Which foods and how much to eat depends on the type, duration, and intensity of the workout.

A good rule of thumb is to eat a mixture of carbs and protein prior to exercise.

If you eat fat with your pre-workout meal, then it should be consumed at least a few hours before your workout.

Here are some examples of balanced pre-workout meals:

If Your Workout Starts Within 2–3 Hours or More
  • Sandwich on whole-grain bread, lean protein, and a side salad
  • Egg omelet and whole-grain toast topped with avocado spread and a cup of fruit
  • Lean protein, brown rice, and roasted vegetables
If Your Workout Starts Within 2 Hours
  • Protein smoothie made with milk, protein powder, banana, and mixed berries
  • Whole-grain cereal and milk
  • A cup of oatmeal topped with banana and sliced almonds
  • Natural almond butter and fruit preserve sandwich on whole-grain bread
If Your Workout Starts Within an Hour or Less
  • Greek yogurt and fruit
  • Nutrition bar with protein and wholesome ingredients
  • A piece of fruit, such as a banana, orange, or apple

Keep in mind that you don’t need to eat many pre-workout meals at different times. Just choose one of these.

For best results, experiment with different timings and nutrient compositions.

Summary

A combination of carbs and protein is recommended for pre-workout meals. Fat can also be beneficial, but it should be consumed at least two hours before exercise.

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