Pre-workout meal for fat loss or weight gain will be the same. Try to stick to simple foods. Don’t consume that powders and supplements if you are a beginner. When you are working out, your heart rate goes up. Foods with high fiber content are difficult to digest. Pre-workout meals should consist of protein, carbs, and fat. Carbs are essential for high endurance training and powerlifting. Protein helps repair micro tears, maintains mass, and promotes muscle mass. If your pre-workout meal has more amount of fat, then consume it at least 2 hours before the workout because comparatively, fats digest much more slowly in your body. Meals with simple carbs and less protein will be ideal for strength training exercises. Pre-workout snacks are essential if you have any fitness goals. Nutrition is the key to muscle building and weight loss.
1. Banana
Eat a banana 30 or 40 minutes before a workout. A single banana will you enough energy to work out. Bananas have around 120 calories and only 21 carbs. It is an excellent source of fat before training. If you are doing a workout to gain weight, you can have two to three bananas.
2. Hard Boiled Egg
A hard-boiled egg is the easiest pre-workout snack. It provides protein for energy. Protein takes a long time to digest, which makes you keep full for a long time. Eggs will maximize your performance and minimize your muscle damage.
3. Apple
Apples are rich in antioxidants and vitamin C, which help regulates blood sugar levels and boost the immune system. Apples do not contain any protein, so it is better to pair them with peanut butter or other protein sources.
4. Oatmeal
Oatmeal is the quickest pre-workout snack. It contains significantly few carbs. Oatmeal is rich in sodium, potassium, vitamins, and minerals. Carbohydrates present in the oatmeal gives you instant energy for a workout.
5. Trail Mix
Make your tail mix with raisins, almonds, pumpkin seeds, sunflower seeds, dried cranberries, and peanuts. It is an excellent snack for workouts and hiking. You can make energy bars using trail mix. Eat a 1/4 cup means one handful of trail mix before a workout.
6. Peanut Butter
It is best to consume some protein before a workout. You can consume two spoons of peanut butter with brown or whole grain bread topped with banana and soaked almonds. Consuming peanut butter won’t make you feel heavy before a workout.
7. Chickpeas
Chickpeas are a great source of protein for vegans and vegetarians. It is rich in fiber, protein, and magnesium. Due to its high fiber content, it is best for weight loss diets. Avoid eating chickpeas daily.
8. Sweet Potato
Sweet potatoes are rich in vitamin A, magnesium, potassium, phosphorus, thiamine, and calcium. Eat it two hours before a workout. It may help promote gut health and boost the immune system. It is an easy pre-workout snack that gives you an instant energy boost for the muscle-building process.
9. Dates
Dates are an easy pre-workout snack. Consume approximately four dates thirty minutes before a workout. Dates are rich in potassium and protein, which helps in building muscle. Add dates instead of sugar to your smoothies.
10. Fruit Smoothies
Pre-workout smoothies are the best dairy-free, gluten-free, and plant-based options for vegans. Eating before exercise is very important for muscle growth, endurance, and strength.
11. Orange
A medium size orange contains only 62 calories. Oranges are one of the most nutritious fruit with high vitamin C content that you can eat before a workout. It will help boost your immune system. You can have two oranges before a workout. Vitamin C present in orange will help repair muscle injury.
12. Homemade Protein Shake
Make your protein shake with low-fat milk, a medium banana, and peanut butter. You can have it before a workout, and it will digest easily. This instant protein shake will help build muscle and boost your metabolism.
13. Poha
Poha is the best light snack, rich in nutrients. You can add boiled eggs and peanuts for that extra protein. Poha is one of the best pre-workouts because it contains healthy carbohydrates and fewer fats. It is very light on your digestive system.
14. Yogurt
Consume yogurt and other dairy products at least one hour before a workout. Fat-free yogurt is a great pre-workout snack rich in protein and carbohydrates. Do not add any extra sugar to your yogurt. Instead of sugar, you can top them with fruits like berries.
15. Hummus With Veggies
It is the best plant-based source of protein for vegans. Eat it two or three hours before a workout. Hummus contains a lot of fibers and it will take time to consume. The fiber in hummus and carbs in veggies like carrots provides the energy you need for your best performance.
16. Paneer
Paneer is the best high carbs, high-protein snack. It is an easy protein-rich snack for workouts. If you feel nauseous after eating paneer or other dairy products, avoid eating it as a pre-workout snack. It will make you feel full for an extended time because it digests slowly. It helps strengthen your bones and teeth.
17. Dalia
Dalia is a broken wheat, it is an excellent source of protein, fiber, iron, copper, and magnesium. It is the best pre-workout snack for muscle gain. Low in calories, easy-to-digest snack.
18. Sprouts
The best time to eat your sprouts is one hour before a workout. Sprouts are a great source of protein for vegans and vegetarians. You can have your sprouts with some chopped veggies like cucumber and tomatoes. It may help increase bone density.
19. Coffee
Consuming caffeine an hour before a workout can increase muscle strength, endurance, and power. Coffee is highly effective before a without but does not consume it if you are doing your exercise in the evening.
20. Beetroot
Consuming a beetroot without cooking it before a workout is the best pre-workout snack to strengthen the bone and improve performance. It has significantly few calories and high iron and protein content. It contains high sugar than any other vegetable, but natural sugar is not bad for your health.
