5 Best Pre Workout Meals

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pre workout meal

Are you sick of endless dieting and exhausting workout? For some this probably sounds like – “starving to death” and “exercising till one drops”.
I completely agree with the “starving part”, because I’ve experienced it with more than one diet.

On the other hand, the workout can’t be that exhausting if you simply eat the right pre workout meal.

Pre workout meals differ according to when you plan to workout – in the morning, in the afternoon, in the evening, or if you are simply snacking before the actual training:

  • Pre workout breakfast – for morning workout
    Taken 1 to 2 hours before workout. Your breakfast should be full of carbohydrates and proteins.
    If you don’t eat in the morning then at least take a small pre workout snack 30 minutes to 1 hour before the morning training.
  • Pre workout lunch – if you are doing an afternoon workout
  • Pre workout dinner – if you plan an evening training
  • Pre workout snack
    Taken 30 min to 1 hour before workout only if you haven’t eaten anything for the past 3-4 hours.
  • Pre workout drinks – water and coffee.
    Drink water before, during and after workout. If you take a coffee 30 minutes to one hour before training then drink even more water to fight against coffee’s diuretic effect.

Pre workout meals should be half the calories you are planning to burn during training session. If you plan to burn 300 calories, you should eat only 150 calories from your pre workout meal.

Workout motivation is crucial

You can’t make yourself do any exercise just by eating something. And that “something” could be anything – unhealthy, fatty, or too much. You can avoid that by making a smart and informative choice about what exactly to eat before workout.

A smartly chosen, properly portioned, and delicious pre workout meal could be a good enough reason to start workout now, even if you’ve failed a few times already.

I found my workout motivation, it’s called – pre workout meal. And I’m here to help you pick and choose your pre workout meal easier.

If I knew there are so many other delicious pre workout meals, I would have started exercising quite some time ago. Unfortunately the only pre workout snacks I knew and used are coffee and banana. What’s worse is that I used to forget the water almost every time. At the end of 20 minutes treadmill workout I felt so drained that could drink 20 ounces of water at once.

Pre workout meal recipes

The following recipes are all for pre workout snacks. Interested in weight loss snacks? Check out these few healthy snacks ideas here

Whole wheat bread (toasted) with sliced banana and cinnamon on top

I knew it! Banana is one of the best pre workout fruits. It raises potassium levels, which actually drop during workout if you sweat a lot.

This pre workout meal recipe gives you both simple and complex carbs you need before, during and after training. They are easy to digest and supply your body with energy throughout the whole workout.  Cinnamon is for stabilizing blood sugar levels.

Oatmeal with fruits

Oatmeal (1/3 cup old-fashioned oats and 2/3 cup water) will always be your best friend out of all pre workout meals. It steadily releases sugar into your bloodstream, thus keeping you steady, sturdy and energetic during the whole workout. Added fruits (fresh ones) make this pre workout snack juicier, i.e. contribute to liquid ingredients and keep you hydrated.

Greek yogurt (plain low- or non- fat) with berries

Greek yogurt is a very beneficial protein pack of both types of proteins fast- and slow- digesting. They provide muscle building amino acids during workout and keep you satisfied longer. Berries on the other hand take a lot quicker to digest and supply your body with fast carbohydrates fuel that keeps your energy levels high throughout the whole workout session.

Apple slices with almond butter topping

If you aim at the best pre workout sugar then you should aim at an apple. Perfect pre work out meal loaded with vitamins and antioxidants. And most importantly apples will keep your blood sugar levels steady during workout.

Eating just apples will make your stomach rumble in the middle of your training, so in order to avoid that simply spread some almond butter on top of your apple slices (1 tablespoon is OK).
Voila: hunger – squashed and energy levels – amplified.


Need a quick pre workout snack on your way to the gym? A smoothie would do just perfect. It’s easy and fast to prepare, tasty (if you know your ingredients well) and loaded with tons of nutrients and quick energy.

  • Smoothie made from with fresh fruit, yogurt and granola – Use your favorite sliced fruit, one cup (8 ounces) of plain low- or non- fat Greek yogurt and granola for thickness.
    You know the drill – blend and drink.
  • Smoothie made from fruits, yogurt and milk – fresh fruit (1 piece) or frozen fruits (1/2 to 1 cup), 2/3 cup (6 ounces) plain non- or low- fat yogurt, and 1/2 (4 ounces) of non- or low- fat milk or unsweetened almond milk. Blend and drink.

Smoothies are light, sweet, delicious, refreshing, hydrating and perfect carb fuel for your muscles and brain. Smoothies are excellent source of calcium, from yogurt and milk, which is what your muscles need the most – calcium for muscle contraction.

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