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The Top Pre-Workout Foods To Fuel Your Workout

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When considering your fitness and trying to build muscle mass, keeping track of the three macronutrients (protein, carbohydrates, and fats) is important for progress. The ratio in which you’re eating them is also important to consider.

It’s best to avoid too much fat before a workout. Although high in energy with 9kcal per gram, fats are slow-digesting. This means, that instead of making you energetic, too much can actually make you feel sluggish and heavy.

Pre-workout meals containing protein provide us with a major benefit – the prevention of muscle catabolism. By consuming a good source of protein before a workout, you can give your body the amino acids (branched-chain amino acids in particular) that it needs to prevent muscle breakdown, whilst aiding muscle recovery and growth.

  1. Bananas – A great source of natural sugars, simple carbohydrates, and potassium.
  2. Chicken, Rice & Vegetables – By combining a good source of lean protein and complex carbohydrates, this meal can provide amino acids to promote anabolism (muscle growth) and a slow-releasing source of energy.
  3. Protein Bar – If you’re on the go and looking for a quick top-up before the gym, then a protein bar is a great option. Look for one with some carbohydrates too to offer a good balance of energy.
  4. Oatmeal – This pre-workout food contains complex carbohydrates, which digest more slowly, and is also a great source of fiber.
  5. Fruit Smoothies – Smoothies provide a series of micronutrients that are beneficial for health and well-being. Having a fruit smoothie pre-workout is a great meal option that can provide you with a good source of fast-acting glucose.
  6. Apple Wedges and Peanut Butter – The added crunch factor will satisfy cravings while still providing protein from the peanut butter and plenty of nutrients from the apple.
  7. Protein Shakes – By consuming a shake with a good source of fast-releasing protein, such as whey protein, with simple carbohydrates like maltodextrin powder, you can get all the pre-workout nutrients you need in a matter of minutes.


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