You don’t have time to go to the gym or even cook healthy meals before working out. We’ve got you covered with our pre workout meals.
These are designed to help you build muscle while eating delicious food. You can eat them right after work, and they’ll give you a boost of energy for your next training session. They’re perfect if you want to get ripped in no time!
Pre workout meals will give you that energy boost that makes you feel like you can conquer the world and get in a great workout without the crash afterward. Here are 10 pre-workout meals that are delicious, easy to make, and will help you crush it at the gym! So, if you like simple meals that are also delicious, then check out some more of our pre workout meal suggestions below!
Pre workout supplement
Some people don’t like to eat before a workout because they believe it will fill them up and decrease their energy during exercise. But pre-workout supplements—with ingredients like caffeine, taurine, and B vitamins—can help your body with energy while you work out. Some even have branched-chain amino acids, which can reduce fatigue and help you push harder for longer.
Creatine monohydrate
Creatine is a naturally occurring substance found in skeletal muscle. It’s perhaps best known for its ability to improve strength and performance during high-intensity exercise. While most people associate Creatine with gym rats and athletes, research shows that Creatine can also enhance brain health and cognition. Supplementing about 3 grams per day can increase cognitive function, boost your mood, and help protect against degenerative diseases like Alzheimer’s disease and Parkinson’s disease.
How does Creatine Work?
When you lift weights or do any physical activity, the muscles need the energy to work properly. The body uses two primary sources of fuel: carbohydrates (glycogen) and fats (fatty acids). During periods of intense exercise, glycogen stores are depleted, and the body must rely on fat as an alternative energy source. Fatty acids are broken down into acetyl-CoA and citrate, which then enter the Krebs cycle, where they become adenosine triphosphate (ATP), a molecule that provides energy for cellular functions. ATP is ultimately converted back into fatty acids through beta-oxidation.
Whey protein
If you’re looking for a snack that will deliver a significant amount of nutrients in addition to protein, why not try whey protein? It’s relatively easy to eat and digest, and many athletes use it as a post-workout meal. It can be eaten any time of day, but eating it before your workout may be ideal if you want to maximize your workout. Whey can be easily added to virtually any food or blended into shakes.
Vegan protein powder
If you’re vegetarian or vegan, getting enough protein without relying on meat products can be challenging. While animal proteins are fine and certainly have their place in a balanced diet, you don’t need them to meet your dietary requirements if you eat an abundance of legumes, whole grains, nuts, and seeds. One option for non-meat eaters is a protein powder made from plants.
Plant protein powders are made from various grains, beans, nuts, and seeds. For example, whey powder is obtained from milk, and soy protein powder is made from soybeans. When blended with water or skim milk, these powders make an excellent source of vegan protein that you can use in your pre-workout meal or take as a post workout snack.
1) Pre Workout Meals with Eggs
Not only are eggs packed with protein and healthy fats, but they’re also a great source of vitamin B12. This vitamin is great for increasing alertness and energy levels, which can both help you train harder. But what most people don’t know is that eggs are one of the few foods out there that contain choline, which is an essential fat-soluble nutrient that can prevent your liver from storing excess fat.
Eggs are also great to eat in a pre workout meal because they are one of the most versatile foods you can put on your plate. Eggs can be made into omelets, eaten as an egg sandwich, or even added to a stir fry. There are many ways to enjoy eggs that it’s hard not to include in any meal plan.
If you’re looking for an easy pre-workout meal that will keep you full throughout your training session, eggs are a good choice. Plus, they’re so versatile it makes them a go-to food almost every day of the week.
So if you want to eat like a beast before your training session, make sure eggs are on your plate. They’re not only packed with tons of protein and healthy fats, but they’re also super easy to prepare!
2) Pre Workout Meals with Oatmeal
Oats are a great source of carbohydrates that fuel your body and brain during a workout. They are high in fiber, which helps you feel full throughout your workouts, so you don’t get hungry as fast. This high fiber content also helps keep your bowel movements regular and healthy, so you avoid getting bloated or constipated while training hard.
Oats are also packed with iron, magnesium, and potassium minerals. Iron helps you feel more energized while training, while magnesium helps your muscles recover faster so you can get back in there and train hard. Potassium keeps you hydrated during your workouts to avoid cramping up or feeling lethargic.
Oats are also a great tryptophan source, a natural painkiller, and a mood booster. Tryptophan produces serotonin, one of your brain’s happy chemicals, so you don’t feel as lethargic while training. This will increase your overall motivation to stay on track and keep working out even when it starts to get tricky.
Oats are a great pre workout meal because they’re low in calories and will give you long-lasting energy. Studies have shown that people who eat oats for breakfast burn more calories throughout their day than those who don’t! Pre-workout oats will also help keep your blood sugar stable, so you don’t feel hungry, or like you want to crash halfway through your training session.
3) Pre Workout Meals with Peanut Butter, Banana, and Honey on Toast
This is an effortless pre workout meal that can quickly be done in a matter of minutes. Just take some peanut butter and put it onto some toast. Then, slice up a banana and spread it across your toast as well. Then all you have to do is top it off with some honey!
This is one of my favorite pre workout meals. It tastes great and will also keep you full while you work out. Plus, it’s pretty cheap to make.
This is another simple pre workout meal that you can make pretty quickly. All you have to do is combine a cup of cottage cheese, 2 hard-boiled eggs, and 1 banana in a blender. After blending them, spread it out on some toast for a great snack before your next workout. This also only costs about $3!
This is another excellent pre workout meal. All you have to do is combine 2 cups of plain Greek yogurt, 1 tablespoon of honey, and 1 teaspoon of cinnamon in a blender. Blend it all until it’s smooth, and there you have it! One delicious snack that will help power your next workout!
4) Pre Workout Meals with Avocado Breakfast Pita With Banana & Chia Seeds
Chia seeds are a nutrition powerhouse. Their high concentration of omega-3 fatty acids and protein makes them one of my favorite things to eat pre or out of the workout! Just two tablespoons provide 100 calories, 5 grams of fat, 4 grams of fiber, 6 grams of protein, and 5% iron. And that’s just for starters! They also contain calcium, magnesium, phosphorus, and potassium. Amazing!
So how do they stack up when it comes to pre workout fuel? Well, according to a review in Nutrition & Metabolism and another in Appetite, chia seeds can help you exercise longer while reducing overall levels of fatigue. Of course, that might have something to do with their ability to keep you full! Plus, they taste great, so they are easy on your stomach—not all too common with other pre workout foods.
Place 1/4 cup of chia seeds in a small saucepan with 3 cups of water for a high-fat snack. Bring to a boil over medium heat, then simmer for 10 minutes or thicken. Then spread onto bread and enjoy! Eat with banana slices or any other type of fruit you like.
5) Pre Workout Meals with Blueberries and Greek Yogurt
Blueberries are an excellent source of Vitamin C, which helps with exercise performance by increasing endurance and enhancing muscle function. This makes them a perfect choice for pre workout meals. If you want to kick it up a notch, add some Greek yogurt to your blueberries, as it will make your digestion stronger.
If you’re looking for a great source of pre-workout nutrition, look no further than Greek yogurt. Loaded with protein and calcium, Greek yogurt is an excellent way to get your body ready for exercise. It will provide you with long-lasting energy to help you power through your workout and even help protect your muscles from muscle damage caused by intense workouts.
As part of your pre workout meal, combine a serving of Greek yogurt with a large handful of blueberries and a bit of black pepper. Mix it all, and you’ll have an excellent tasting way to prepare for exercise! This combination provides nutrients that will help increase your energy and endurance while also helping you protect your muscles from damage. It’s an ideal choice for pre workout meals, whether before strength training or cardio workouts.
6) Pre Workout Meals with Protein Shake
The workout is complete. You’re fresh from a shower and ready to chow down. However, it’s essential to make sure that you get in some protein before you start eating; having a shake will also prevent your body from going into starvation mode. This combo meal of carbs/protein will boost your post-workout recovery significantly.
In order to provide you with a one-stop-shop for ideas on how to eat, we’ve compiled a list of ten meals that will work wonders before your workout. From protein shakes to peanut butter and jelly sandwiches, everyone has options. We’ve also included an idea on how you can prep these meals ahead of time, so you don’t have to worry about mealtime when it comes time to get down to business!
The pre workout meal is one of your most important meals of the day. Not only will it help to fill you up, but it will also get your body ready for a solid workout. If you aren’t sure where to start with your pre workout meal, check out our list below! We’ve included ten healthy options that are quick and easy to put together! No excuses!
7) Pre Workout Meals with Eggs and Spinach
The Great Debate: Egg Whites or Whole Eggs? Both are good protein sources, but if you’re looking to up your pre workout meal, try adding spinach to your egg whites. Spinach contains beta-carotene, which is converted into vitamin A in your body and is a nutrient that helps synthesize protein from food. And because spinach has more volume than egg whites, it also makes for a great weight-loss tool.
But overeating protein, especially in your pre workout meal, can be as detrimental to your health as not eating enough. More than half of Americans aren’t getting enough dietary fiber, and some of that deficiency can be attributed to overeating protein. If you don’t get enough fiber in your pre workout meal, you could end up constipated.
Too much protein can also raise your levels of uric acid, a toxin that could damage your kidneys and liver. Excess uric acid also contributes to gout, an increasingly common type of arthritis that causes painful inflammation in joints, including those in your toes.
8) Pre Workout Meals with Eggs and toast
Eggs are a simple way to incorporate high-quality protein into your diet. It’s also loaded with vitamins and minerals like Vitamin B12, Selenium, Vitamin D, and Choline. On top of that, eggs can aid in muscle recovery thanks to their amino acid content. Complex carbs like whole-grain bread are important pre-workout foods because they provide fuel for your muscles. One slice of bread contains 4 grams of carbs essential for prolonged exercise performance.
Pre-workout nutrition should be your focus if you want to perform well. There’s no question about it—you need adequate fuel to push through a tough workout session.
The most important meal to eat before working out is a protein-rich one. The amino acids will provide you with energy and help keep your blood sugar levels from spiking and crashing during your workout. Pre-workout protein foods that you can choose from include lean chicken, fish, eggs, low-fat dairy products, beans, soy, and quinoa.
9) Pre Workout Meals with Dried Fruit and Nuts
They’re not only delicious but high in protein and fat. For those who have trouble with food containing too much sugar, dried fruit is an excellent alternative. It tastes just as good (or better), it’s easy to carry around, it doesn’t contain harmful artificial sugars or ingredients, and it can be eaten immediately before working out with no problem!
Nuts are also a great pre workout food. They’re high in protein and healthy fats, which means they’ll help you get a lot of energy from a small snack. Nuts are easy to carry around and eat during or after your workouts.
This brings us to another advantage of dried fruit and nuts: you can eat them during your workouts! If you don’t have time to eat a full meal before starting your workout but want to eat something, these foods are perfect. Just bring some in a bag with you and enjoy a small handful every so often throughout your training session.
10) Cheat Meals
While we’re a massive fan of eating clean, there’s nothing wrong with indulging in a small portion of your favorite junk food now and then. In fact, you should!
This is especially important if you have a workout scheduled because it helps keep your body from going into starvation mode. When you don’t eat enough, your body will think it’s in danger of starving and that it needs to hold onto its existing calories.
This makes it challenging to build muscle, preserve your energy for later in the day, and even lead to weight gain. That’s why we recommend eating a small portion of your favorite junk food as a cheat meal. As long as you eat clean 90% of the time, your body will thank you! After all, what goes into our bodies is just as important as how much we eat or work out.
Eating clean is more than just a diet. It’s a lifestyle. Because of that, there’s room in your lifestyle for your favorite junk food now and then. Just don’t make an entire meal out of it!
Post Workout Snacks
After a hard workout session, it’s normal to feel tired and hungry. This is where post workout snacks come in handy. These foods are designed to give you quick energy while helping you recover from your workout.
Post workout snacks should consist of carbohydrates and proteins. Carbs are necessary for energy, and protein keeps your muscles strong and prevents soreness. Protein bars are a great choice because they’re convenient, portable, and filled with quality protein.
If you prefer to eat an authentic meal instead of a bar, try adding some vegetables to your post workout snack! Vegetables are packed with nutrients that will help boost your immune system, improve digestion, and support overall health.
As a veteran fitness technology innovator and the founder of GearUpToFit.com, Alex Papaioannou stands at the intersection of health science and artificial intelligence. With over a decade of specialized experience in digital wellness solutions, he’s transforming how people approach their fitness journey through data-driven methodologies.