What To Eat Before Workout (Dietician’s Tip)

Eat clean, train dirty
Let’s get real: how often have you shown up at the gym ready to crush it, only to feel like a deflated balloon halfway through your workout?

The culprit is often what you ate—or didn’t eat in this case —beforehand. If you are someone who skips the pre workout meal completely, then you can just kiss the dream of building muscle goodbye.

Think of your pre-workout meal as the secret sauce that transforms your workout from meh to meh-gnificent. Pre workout meal for muscle gain keeps your energy high throughout the workout and helps your muscles recover. And being into fitness, you must know that muscles are built while they are recovering. So, what are you waiting for? Here is the complete guide to help you understand what and when to eat.

When to Eat Pre Workout Meal For Muscle Gain?

When you eat is as important as what you eat. Consuming the right foods at the right time makes sure that your body has the “fuel” it needs to perform optimally and recover effectively.

The ideal time to eat a pre-workout meal is about 2-3 hours before your workout session. This allows your body enough time to digest and absorb the nutrients, providing a steady supply of energy throughout your workout. Eating a meal high in carbohydrates and protein 3 hours before exercise improves performance and enhances muscle protein synthesis.

If you have a tight schedule and can’t manage a full meal, a smaller snack 30-60 minutes before your workout can also be helpful.

Macronutrients of Pre Workout Meal: What To Eat?

Your pre-workout meal should be rich in carbohydrates, protein, and fats. Each macronutrient supports your exercise performance and muscle growth.

Carbohydrates are your primary energy source. They replenish glycogen stores in your muscles, providing sustained energy throughout your workout.
Protein is essential for muscle repair and growth. Pre-workout protein intake stimulates muscle protein synthesis, especially in women, preventing muscle breakdown and improving recovery times.
Fats provide a concentrated energy source, especially beneficial during longer workout sessions.

Now that you know which nutrients to intake for gaining muscles, also take a look at what food items you should avoid while you are trying to build muscle and lose weight.

Pre Workout Nutrition: Carbohydrates

A meta-analysis published in “Sports Medicine” found that carbohydrate intake improves endurance performance by 2-3% on average. Carbohydrates are the primary source of energy for your muscles, helping to replenish glycogen stores and maintain blood glucose levels. They provide the necessary fuel for high-intensity exercises.

For athletes, this can be the difference between hitting a personal best and just missing the mark.

What Types Of Carbs To Eat Before Workout?

Complex carbohydrates, such as whole grains, legumes, fruits, and vegetables, are digested slowly, providing a sustained release of energy. These carbs help prevent rapid spikes and crashes in blood sugar levels, ensuring you have consistent energy throughout your workout.

A study in the Journal of Applied Physiology found that athletes who consumed a high-carb meal 3 hours before exercise significantly improved their endurance performance compared to those who ate a low-carb meal.

This highlights the importance of complex carbohydrates for your pre-workout meal.

Examples of excellent pre-workout carbohydrate sources include:

Oats: Rich in fiber and complex carbs, oats provide a slow and steady release of energy.
Sweet Potatoes: High in complex carbs and vitamins, sweet potatoes are a nutritious pre-workout choice.
Brown Rice: This whole grain is a great source of complex carbs and fiber.
Fruits: Bananas, apples, and berries offer a quick source of energy along with essential vitamins and minerals.

You can also take a look at the 1-week meal plan for building your muscles and losing weight.

Pre Workout Nutrition: Protein

Protein is indispensable for muscle growth and recovery. Consuming protein before your workout can boost muscle protein synthesis, reduce muscle breakdown, and accelerate recovery times.

Why is Protein important for gaining and building muscle?

Protein provides the amino acids necessary for muscle repair and growth. When you engage in resistance training, you create micro-tears in your muscle fibers. Consuming protein before your workout ensures that your body has the amino acids it needs to repair and build these fibers stronger.

Pre workout protein consumption can significantly enhance muscle protein synthesis and improve recovery. This makes protein an essential part of your pre-workout nutrition plan.

Protein isn’t just about building muscle; it’s about maintaining it too. A study in the “Journal of the International Society of Sports Nutrition” showed that consuming 20 grams of protein before exercise can significantly reduce muscle damage.

Here are some excellent pre-workout protein sources:

Lean Meats: Chicken, turkey, and lean beef are high in protein and low in fat.
Fish: Salmon and tuna provide high-quality protein and omega-3 fatty acids.
Eggs: A versatile protein source that is easy to prepare.
Plant-Based Proteins: Beans, lentils, and tofu are great for those following a plant-based diet.
Protein Shakes: Whey or plant-based protein powders are convenient and effective.

Pre Workout Nutrition: Fat

While carbohydrates and protein are often the focus of pre-workout nutrition, fats are also equally important. Healthy fats provide a concentrated source of energy and can be particularly beneficial during longer workouts.

Healthy fats should constitute about 20-30% of your pre-workout meal. This ensures you get enough energy without compromising digestion and performance.

Here are some excellent sources of healthy fats to include in your pre-workout meal:

Avocados: Packed with monounsaturated fats, avocados provide a good source of energy and essential nutrients.
Nuts and Seeds: Almonds, chia seeds, and flaxseeds are rich in omega-3 fatty acids and protein.
Olive Oil: A great source of monounsaturated fats, perfect for drizzling over salads or incorporating into cooked dishes.
Nut Butters: Almond or peanut butter adds healthy fats and a bit of protein.
Smoothie: A blend of banana, spinach, a scoop of protein powder, and a tablespoon of almond butter.
Salad: Mixed greens with grilled chicken, olive oil, and a handful of walnuts.

Why Is Pre Workout Meal Necessary?

According to a study in “Nutrients,” people who consumed a balanced meal containing carbohydrates, protein, and fats before exercise experienced improved performance and recovery compared to those who did not.

Therefore, prioritizing a pre-workout meal can have a significant impact on your muscle gain journey. The importance of a pre-workout meal cannot be overstated.

Here are a few key reasons why a pre-workout meal is necessary:

Energy Supply: A well-timed pre-workout meal ensures that your body has enough energy to perform high-intensity exercises. This can help you push harder and lift heavier, leading to greater muscle gains.
Muscle Preservation: Consuming protein before your workout can help preserve muscle mass by reducing muscle breakdown during exercise.
Improved Performance: A balanced pre-workout meal can enhance your workout performance, allowing you to train more effectively and achieve better results.
Better Recovery: The nutrients consumed in your pre-workout meal can also aid in recovery, reducing muscle soreness and promoting faster muscle repair.

Final Takeaway

Focusing on the timing and composition of your pre workout meal can ensure that your body has the energy it needs to perform optimally and recover effectively. Include a balance of carbohydrates, protein, and fats in your pre-workout meal to provide a steady supply of energy, support muscle repair, and improve overall performance. With the right nutrition, you can achieve your fitness goals and build the muscle mass you desire.

So next time you’re preparing for a workout, take a moment to plan your pre-workout meal.

Following these tips for a well-balanced weight loss meal and see how it enhances your workout performance, supports muscle growth, and achieves your fitness goals.