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Best Pre Workout Meal Routine for Working Folks

protein and fruit shakes glasses

Best Pre Workout Meal Routine

It's not a good idea to exercise on an empty stomach, so eating at the correct time is crucial. During a workout, an empty stomach can also distract a person. As carbohydrates can be the primary source of energy for anyone, hence having something with higher carbs can be good. Therefore, carbs that are easy to digest are essential to lower hunger and give energy during the workout. 

Here's a list of the best pre-workout meals that are good to consume:


If one is an empty stomach and didn’t have any meal before a few hours of exercise, oatmeal can be a great option. 

Chicken with brown rice

Due to time restrictions, the majority of people can’t do their workouts in the morning before work or school, hence do exercise at night or in the evening. Chicken with brown rice is a terrific option for those people. 

Brown rice is a rich source of fibre and carbohydrates, while the chicken is a slice of lean meat and protein that is easily digested. As a result, this is the best combo pre-workout meal for muscle gain. You'll need about 200 to 300 calories, so combine two pieces of chicken with one medium bowl of brown rice.

Protein Shakes

These are quite popular among gym-goers. For the development and growth of bones, skin, and muscles, protein is very important. A protein smoothie can be a great alternative. A protein drink after a workout is good for athletes and individuals who exercise often, but not every couple of hours. Kidney damage is a possible negative effect of protein shakes. Hence, a doctor should be consulted before one takes any protein diet.


Bananas have carbs and sugar, which basically has energy for body. They have a high carbohydrate content. One medium banana, taken 45 minutes to an hour before your exercise, should be enough to keep you going for the duration of your workout. It's like you're giving your body more fuel. However, each individual should be aware of his or her own body and respond to its own demands.

Honeyed peanut butter sandwich

Instead of white bread in the sandwich, one should take multigrain or whole wheat bread. Honey also has high energy with natural sugar that can easily give energy to individuals. If you're curious about the calorie count, here it is.

If you're going to the gym first thing in the morning, eat a brown bread peanut butter sandwich since you've been fasting for the previous eight to nine hours.


Curds or dahi include calcium and proteins, as well as a little amount of natural sugar. It's a terrific alternative to drink before a tough exercise since it's gentle on the stomach and digestive system. A rapid energy boost may be obtained by mixing yoghurt with whole-grain cereal, fruits, or honey.

Supplements before working Out can help

In sports, supplement usage is prevalent. Supplements can help with strength, better performance, and reduces tiredness.

Some of the greatest pre-workout meals are supplements that are listed below.


A very popular supplement, creatine is a great source of energy. It's been demonstrated to improve muscle mass, muscle fibre size, muscular strength, and muscle power while also postponing tiredness.

Although taking creatine before an exercise is useful, it seems to be much more effective when taken afterwards. It is helpful to take 2–5 grammes of creatine monohydrate each day.


Caffeine boosts performance, increases strength and power, decreases weariness, and accelerates fat burning, among other things. Caffeine is a stimulant that may be found in coffee, tea, and energy drinks, as well as pre-workout vitamins and tablets. It makes little difference how you take it since the impacts on performance are typically the same.

Amino Acids with Branched Chains (BCAAs)

BCAAs which are essential amino acids are also a good source of energy.


It is an amino acid and can increase the carnosine amounts in one’s muscles. 

It's Also Important to Stay Hydrated

Water is very important for better body functioning. Dehydration has been associated with severe losses in performance, while good hydration has been proven to maintain and even improve performance. It's a good idea to drink both water and salt before working out. Fluid equilibrium will be improved as a result of this.

Take Away

It's critical to nourish your body with the correct nutrients before a workout in order to enhance your performance and recovery. Carbs aid your body's capacity to utilise glycogen to fuel short- and high-intensity activities, while fat aids in the fueling of prolonged workouts.

Hydration can also improve the performance of an individual and is very essential. Three hours to 30 minutes before an exercise, consume a pre-workout meal. Choose meals that are easier to digest, particularly if you have a one-hour or shorter exercise ahead of you. This can also help in stomach pain avoidance.

Many other vitamins may also help with performance and recuperation. Simple pre-workout dietary habits, at the end of the day, may go a long way toward helping you perform better and recover quicker.