Pre Workout Meal: Nutritional Facts, Meal Options and a lot more

Pre Workout Meal

A BIG BLUNDER!! Starting the training without a pre workout meal, this results in decreased energy levels and intensity prior and during the workout, respectively. 9 Fascinating Health Benefits of Flax Seeds

A healthy and complete meal before workout will not only ensure a productive and intense workout but also helps you to manage your calories efficiently. How To Improve Digestion? The Perfect Guide 101

This blog will provide you in-depth knowledge about pre-workout meal while answering your FAQs like what to have in the pre-workout meal, how much gap should be between the meal and the workout, etc. 8 Incredible Quad Exercises To Build Beefy Legs

Now, WHAT IS A HEALTHY AND COMPLETE PRE WORKOUT MEAL? It mainly consists and focuses on the following 3 macronutrients:


Carbohydrates are easy energy for the body as it is easily broken down in the body and the body uses glucose from it to produce energy. Skipping carbs in the pre-workout, forces the body to use protein as a source of their fuel in the workout which is very inefficient. This also hinders the primary motive of the protein which is muscle synthesis.


Only consuming protein in the pre-workout meal is a massive mistake. As protein takes longer time to get digested in the body so it is not instantly ready to provide fuel to your body. But studies have shown that combining protein with carbs increases the productivity of the workout.


Whereas carbs are a better source of energy for short and high intensity training, healthy fats work more efficiently as a fuel to the body in long-duration workouts as fats provide energy slower than carbs and they are more efficient.

Pre Workout Food Options

Pre workout meal

Many people face difficulty in figuring out what to have as a pre-workout meal, so here are some options which are healthy, delicious and easy-to-make:

(1) Home-made Protein Shakes:-

  • 1 glass milk
  • 1 tbsp honey+
  • 1 tbsp peanut butter
  • 1 banana
  • 1 scoop whey protein (optional)
  • 4-5 dry fruits like almonds, dates, etc (optional)

(2) Rice cake, Banana and Peanut Butter

(3) Bread, Butter and Eggs (Eggs can be in the form of boiled eggs, omelette or whichever way you like it)

(4) Paneer Sandwich

(5) Milk and Bread

(6) Oatmeal:-

  • 40-50 gm rolled oats
  • 1 glass of warm milk
  • 1 tbsp honey, any natural sweetener
  • 1 banana
  • ½ tsp cinnamon powder (optional) 
  • A handful of berries (optional)

(7) Mung Dal/Mung Bean/Green Gram Dosa

(8) Besan/Gram flour Chilla

You can go for different and unlimited options other than the above mentioned pre-workout meal items. But always ensure to have adequate amounts of healthy carbs, protein and fats in it.

Pre Workout Meal Time

When you eat is equally crucial as how and what you eat. It is extremely essential to consume the pre-workout meal at a considerable gap prior to the workout to ensure its maximum absorption in the body. Top 5 Incredible Benefits of Ashwagandha

You will notice many gym-going people chewing something just before entering the gym. This is a massive mistake, as the food needs some time to get digested and provide energy to the body. Top 5 Health Benefits of Chia Seeds

Having the food just prior to the workout will not only create inconvenience during the workout but also the food will not be digested properly due to your body’s blood flow. 10 Scientifically Proven Benefits of Yoga

So, the time requirement for the digestion of the food varies and depends on the amount of the food you ingested and other factors also. But in a nutshell:

1) Ensure a gap of 45 minutes to 1 hour between your pre-workout meal and your workout if you consumed a light meal.

2) And adopt a gap of 2 hours between the pre-workout meal and workout if the meal consumed was heavy.

Important Points

Chest exercises

These are some important points which one should also keep in mind and play a vital role in overall well-being and optimal workout:

1. Always opt for healthy sources of macronutrients like wheat, rice, sweet potato for carbs; soy, chickpea, chicken for protein and dry fruits like almonds, cold-pressed oils like coconut oil for fats.

2. Stay hydrated. Do not forget your muscles are approximately 76% water. 

3. Do incorporate fiber in your diet to strengthen your digestive system.

4. Have at least 1-2 seasonal, ripened and local fruits in your diet on a daily basis.


Incorporating a well-balanced and healthy pre-workout meal prior to the workout ensures an astounding and intense workout.

After reading this blog, it is very easy to figure the timing, amount and variety of pre-workout meal options. 35 Fiber Rich Foods: Vegetables, Fruits, Legumes and Many More

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