Pre-Workout Nutrition : What to Eat Before a Workout

Going to gym is a good habit but without proper nutrition it is also harmful. Proper pre workout and post workout meal is the key factor to achieve the goal for them, we stick to gym. Getting proper managed nutrition is very essential. Working out in the gym without proper nutrition can lead to many serious consequences such as shrinkage of the body due to lack of nutrition.

Here we are going to discuss about pre workout food and drink.

Why is Pre-Workout Meal Important?

The body needs proper energy to exercise. Amino acids are essential for recovery from muscle damage. Pre workout meals will give you more energy, prevent muscle catabolism and increase muscle anabolism.

If you do not get proper nutrition before the gym, you will experience:

  • Decreased stamina
  • Disturbed focus
  • Disturbed motivation etc.

What should I eat before gym?

The pre-workout meal should be based on carbohydrates and proteins without fat or lipids.

Carbohydrates (Carbs)

Carbohydrates are necessary to meet the proper energy needs of the body. Here are the best foods to get proper carbs before hitting the gym:

  • Sweet Potato : One medium, baked sweet potato with skin (2 inches in diameter, 5 inches long, approximately 114 grams) provides 103 calories, 0 grams (g) of fat, 24 g of carbohydrate, including 4 grams of fibre and 7 grams of sugar & 2.3 grams of protein
  • Brown Rice : Brown Rice per 100 g (3.5 oz) provides energy 370 kcal, carbohydrates 77.24 g, dietary fibre 3.52 g, protein 7.85 g
  • Quinoa
  • Banana
  • Breads
  • Oats


Protein is essential for preventing muscle catabolism, increasing muscle anabolism, and repairing damaged muscle fibers. Pre-workout protein prevents muscles from shrinking. Consume quality proteins such as:

  • Egg Whites (3.5-4 gm protein per egg white)
  • Whey Proteins

Egg yolk should be avoided as pre-workout meal because of fat.

Milk contains 3.4 gm protein per 100 ml (80% Casein + 20% Whey protein) but is should be avoided as pre-workout meal owing to fat content in it.

When to eat pre-workout food?

30-45 Minutes before gym.

Why should we avoid fat in pre-workout meal?

Fat slows down the metabolism. It gives a feeling of being full, lethargic and heavy.

What should you drink before a workout to get mental focus?

Drinking black coffee around 20 minutes before the gym is a good option for proper concentration in the gym.

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