What to eat before a workout for energy

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By robb the singh

What to eat before a workout for energy

Two things are most important for a healthy body – exercise and a balanced diet. As much exercise and other physical activity are necessary for a healthy body, It’s equally important to take a balanced amount of nutrition.
In such a situation, people often only care about what to eat throughout the day, but few peoples pay attention to what should be eating before a workout.

What to eat before a workout for energy

Let us tell here that a pre-workout meal is also most important for a healthy lifestyle. you will know what to eat before a workout and why it is necessary to have a good diet before a gym workout.

Importance of eating before a workout

Athletes’ performance improves by taking a good diet before gym workouts.

Not only does it keep a person energetic for a long time, but it can also help prevent muscle damage. Having a pre-workout meal can help make any exercise last longer.
Various types of nutrients are included in sufficient quantity in the diet before a gym workout.

You include calories, carbohydrates, proteins, vitamins, and minerals, etc.

The Right Nutrients Before Exercise

These three nutrients in the right amount can help the body to run smoothly and not get tired e. Let us tell you about them in detail.

Carbohydrates: Carbohydrates are considered an essential part of a pre-workout meal. So taking a carbohydrate-rich diet before exercise keeps the energy in the body for a long time. 

Fat: Many people believe that fit people do not consume any fat-rich diet, while this is just a myth. You will be surprised to know that fat has been considered a required part of the diet before a gym workout.

Protein: Protein is also considered an essential mineral in the pre-workout meal (3). You must have seen many athletes and gym-goers consuming protein shakes. The research available from NCBI has also told about the consumption of protein supplements.

Beverages: People pay a lot of attention to food before the gym but avoid water or beverage. Athletes sweat a lot during exercise, so beverages most essential nutrients for the body.

What nutrients should be taken?

Consuming them in an unbalanced quantity will not give benefit and can also cause harm. All these nutrients have their role, and for the proper functioning of the body, it is necessary to take all the nutrients in the right proportion.

Research suggests that a balanced pre-workout meal should contain 20 percent protein, 30 percent carbohydrates, and 30 percent fat.

The remaining 20 percent get from fat and carbohydrates depending on the workout.

What is the pre-workout mealtime?

  • Try to have a complete diet containing all the nutrients (carbs, fats, and proteins) two-three hours before working out. It will give better proof during exercise.
  • Snacks containing carbohydrates and proteins can be consumed one to two hours before a workout. At the same time, consumed yogurt or fruit 45 to 60 minutes before.
  • Try to eat as little as possible while working out.
  • Avoid eating foods high in fiber and high in fat during this time.
  • Carb, protein-rich beverages are consumed 30 minutes before exercise. 
  • The beverage depends on the person’s body, so talk to your dietician before consuming it.


The pre-workout meal depends on how long you are taking it before the gym workout. We are giving some examples of pre-workout diets below, but these can vary according to the individual body, health, and workout.

What to eat three hours before workout:

  • Lean protein (high-protein and low-fat foods), sweet potatoes, grilled vegetables, and roasted nuts.
  • Vegetable mushroom soup and rice.
  • One whole wheat roti, gram dal, and steamed/roasted vegetables in less oil.

What to eat two hours before workout:

  • Apple, banana, or papaya slices in a bowl of oatmeal
  • Sunflower or peanut butter on a slice of bread
  • Protein powder and berry in a glass of milk

What to eat one hour before workout:

  • a banana/apple/orange
  • Greek yogurt and a peach
  • A cup of black coffee and a multigrain biscuit

Now let us tell you the most required information that what to eat before going to the gym.

What should I eat before a workout?

Yes, we will tell about such food items, which can be consumed before exercise, which can help in maintaining energy throughout the workout. In this, we have also included some of the best pre-workout meal recipes, which can be easily made at home and eat before a workout.

  1. banana
  2. Whole Wheat Brown Bread
  3. dry fruits and nuts
  4. Greek Yogurt with Berry
  5. Omelet and Potatoes
  6. sago porridge
  7. Oatmeal
  8. protein bar
  9. Steamed vegetables and rice
  10. Tofu and Brown Rice

Benefits of diet before going to the gym

  • By taking a pre-workout diet, you do not feel tired during exercise.
  • Having enough energy, a person can do the exercise for a longer time and in the right way.
  • Good nutrients help muscles grow.
  • Pre-workout nutrition can help repair damaged tissue.
  • Consuming enough beverages helps to maintain the right. body temperature and keep the body hydrated.


  • Get enough sleep the night before.
  • Take pre-workout nutrition.
  • Do not exercise immediately after drinking water. Drink water 30-45 minutes before exercise.
  • Wear exercise clothes and shoes. Not wearing the right shoes can lead to injury.
  • Schedule your exercise and do it at the same time every day.
  • Do not stop once you start exercising. You can increase or decrease the time at your convenience.
  • Warm-up well before doing heavy exercise
  • Use the right equipment and tools for the exercise

FAQ/Frequently Asked Question

Can I exercise on an empty stomach?

No, exercising on an empty stomach can be harmful to health. In this regard, we have explained in detail in the above article.

Are Pre-Workout Meals Necessary?

Yes, pre-workout nutrition helps you get enough energy for workouts.

Can exercising on an empty stomach help reduce obesity quickly?

It is a myth that exercising on an empty stomach reduces obesity quickly. Doing so can cause weakness in the body.

Can I drink protein shakes on an empty stomach?

If you are drinking a protein shake as a pre-workout drink, then it can be drunk on an empty stomach.

What should not be eat before a workout?

Avoid consuming anything heavy like fried things, whole food, sweets, soda, etc.

Can boiled eggs be eaten during workouts?

The boiled eggs are eaten two to three hours before a workout. There is no evidence available regarding the timing of its consumption, so be sure to talk to your dietician before consuming it.


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