Pre workout Snacks/Meals

You pack your gym bag with the workout kit; pick your water bottle and head towards your gym. But there is one more thing very important, eating before you take on cardio and strength training. That means ensuring appropriate blood sugar level and enough energy to pump iron during your training.

Before I tell you about my top picks for what to eat before workout, I will first share with you another equally important thing; that is timing. It’s like this:

If you’re short on time, choose something more of a snack kind and eat about forty-five minutes before you start working out.

And if you have enough time and prefer a bigger pre-workout meal, eat 2-3 hours before training time.

Note: Observe how the above timing affects you. Maybe you are better off with the kind of 30-minutes before working out, or it could be that you need a little more digestion time.

In this article you will find my 6 top picks for what to eat before a workout and the timings for the snacks or meals to eat before workout. 

Best Meals Before Workout Time – My Top 6 Picks

A best pre-workout snack or meal should be a mix of protein, healthy fats & good carbs. Here is my list of top pre-workouts & timings when to eat them.

# 1

Whole Grain Toast With Almond Or Peanut Butter And A Banana

The runners love to have post-race bananas, and it’s not without reasons — this humble fruit is packed with natural sugar, simple carbs and on top of that, potassium – an electrolyte that helps prevent muscle cramps and moreover compensates for the loss through sweat. Almond or peanut butter has healthy fat, and the whole grain toast provides blood-sugar-steadying complex carbs.

# 2

Protein Smoothie 

Protein is must for building & recovering muscles. Pick a good quality protein, and then choose what you like best. Milk or almond milk, peanut butter, bananas, mixed berries, avocado, even some leafy greens are all good boost. You’ll get healthy protein, fast-digesting carbs, plus the healthy fat.

# 3

Oatmeal, Protein Powder And Blueberries

Oatmeal contains complex carbs, which are digested by your system slowly – meaning more sustained energy. By adding a scoop of protein powder you can boost nutrition. Blueberries and other fruit like raspberries or cherries are high in antioxidants — great substances that help in preventing cell damage. And, delicious also!

# 4

Scrambled eggs, Vegetables and Avocado

Opt for the whole egg. It’s full with high-quality protein. And, if you eat the yolk also – you get 8 essential amino acids. They help promote both muscle recovery & muscle building. Avocado provides you with that healthy fat dose, and the veggies are nutrient-dense powerhouses, no matter whichever one you use.

# 5

Chicken Thighs, Brown Rice and Steamed Veggies

And for those who are looking for the best “What To Eat Before Gym”. Go for this all time classic, which combines protein & complex carbs. Bonus, the fiber in the vegetables boosts your digestion. If you like you may opt for chicken thighs over breasts, it’s a matter of personal choice.

# 6


Yogurt contains protein and calcium with a bit of natural sugar in small quantities. As it’s easy on your stomach and digestive system, it’s an excellent option to eat it before an intense workout. To make it wholesome food, add some whole grain cereal and throw in some fruits and you get a great pre-workout meal to provide you with a quick energy boost.

Observe What Works Best For You

If you were looking for the best food to eat before a workout, my answer would be that just like an exercise or a workout routine, in case of pre-workout options also there’s no such thing one-size-fits-all.

May be for some one the bestie is a protein shake, but for you it could be something else.

You will have to play around with the different food combos and timing, and figure out what pre-workout meal works best for you.


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