Before engaging in any physical activity, it’s essential to fuel your body with the good nutrients to perform at your best. Eating the right foods before your workout can help to provide your body with the necessary nutrients and energy to perform your best. However, not all foods are created equal, and it’s important to choose pre-workout foods that are rich in nutrients and easy to digest.
75 Pre-Workout Foods To Consume
1. Bananas
Bananas are rich in potassium, which helps to maintain proper muscle function and prevent cramps.
2. Oatmeal
Oatmeal is a complex carbohydrate that provides a sustained release of energy throughout your workout.
3. Greek yogurt
It is a good source of protein, which helps to repair and build muscle tissue.
4. Whole-grain bread
Whole-grain bread is also a complex carbohydrate that provides sustained energy and fiber to keep you feeling full during your workout.
5. Fruit smoothies
Fruit smoothies are a superb way to get a quick burst of energy and nutrients from fruits and vegetables.
6. Nuts and seeds
Nuts and seeds are the best source of healthy fats, protein, and fiber. They can help to sustain energy levels throughout your workout.
7. Lean protein
Lean protein sources, such as chicken, fish, or tofu, can help to repair and build muscle tissue.
8. Peanut butter
Peanut butter is high in protein, healthy fats, and other nutrients that can help to fuel your workout.
9. Quinoa
Quinoa is a good source of complex carbohydrates and protein that can help to sustain energy levels during your workout.
10. Sweet potatoes
These are a good source of complex carbohydrates and potassium, which can help to boost your workout and prevent muscle cramps.
11. Hummus
Hummus is a good source of healthy fats, protein, and complex carbohydrates.
12. Cottage cheese
Cottage cheese is high in protein and other nutrients that can help to repair and build muscle tissue.
13. Energy bars
Energy bars are a convenient and portable pre-workout snack that can provide sustained energy throughout your workout.
14. Protein shakes
Protein shakes are a convenient way to get a quick burst of protein and other nutrients before your workout.
15. Berries
These are a good source of antioxidants and other nutrients.
16. Dark chocolate
Dark chocolate is high in antioxidants and other nutrients.
17. Trail mix
Trail mix is a good source of healthy fats, protein, and other nutrients.
18. Apple slices with almond butter
Apples and almond butter provide a good balance of complex carbohydrates, healthy fats, and protein.
19. Granola bars
Granola bars are a convenient and portable pre-workout snack that can provide sustained energy throughout your workout.
20. Hard-boiled eggs
These are a good source of protein and other nutrients that can help to repair and build muscle tissue.
21. Vegetables and hummus
Vegetables and hummus provide a good balance of complex carbohydrates, healthy fats, and protein.
22. Tuna salad
It’s a good source of protein and other nutrients that can help to repair and build muscle tissue.
23. Whole fruits
Whole fruits, such as apples, oranges, and berries, are a great source of carbohydrates and antioxidants that can help to level up your workout and reduce muscle damage caused by exercise.
24. Whole-grain crackers
Whole-grain crackers are a good source of complex carbohydrates that can provide sustained energy throughout your workout.
25. Smoothie bowls
Smoothie bowls are a delicious and nutritious pre-workout snack that can be made with fruits, vegetables, and protein powder.
26. Brown rice cakes
Brown rice cakes are a low-calorie, gluten-free source of complex carbohydrates.
27. Energy gels
Energy gels are a convenient and portable source of carbohydrates that can provide quick energy during long workouts.
28. Protein bars
Protein bars are a convenient and portable source of protein that can help to repair and build muscle tissue.
29. Baked sweet potato fries
Baked sweet potato fries are a tasty and healthy source of complex carbohydrates and potassium.
30. Grilled chicken or turkey breast
Grilled chicken or turkey breast is a lean source of protein that can help to repair and build muscle tissue.
31. Low-fat milk
Low-fat milk is a good source of protein, carbohydrates, and calcium that can support bone health.
32. Roasted chickpeas
Roasted chickpeas are a crunchy and flavorful source of protein and carbohydrates.
33. Greek yogurt and berries
Greek yogurt and berries are delicious and nutritious pre-workout snack that is high in protein and antioxidants.
34. Homemade energy balls
Homemade energy balls are quick and easy pre-workout snacks that can be made with oats, nuts, and dried fruit.
35. Veggie sticks
Veggie sticks are a low-calorie and nutrient-dense pre-workout snack.
36. Black beans
They are a source of protein and complex carbohydrates that can help to sustain energy levels throughout your workout.
37. Canned tuna
Canned tuna is a convenient and low-cost source of protein that can help to repair and build muscle tissue.
38. Oatmeal
Oatmeal is known to settle well and is an excellent source of energy, even better if you add some fruit to your oatmeal.
39. Brown rice and chicken
Brown rice absorbs slowly and is a good source of fiber and carbs, while the chicken is an ideal form of lean meat and protein, making this combo ideal for pre-workouts. You will need about 200-300 calories, so you can eat about a medium bowl of brown rice (30g of brown rice) and two pieces of chicken.
40. Dried fruits
Dried fruits are high in carbohydrates and easy to digest. They are easy to obtain. Nuts are a great pre-workout to boost your energy levels. So grab a handful of dried fruit and enjoy your workout.
41. Steamed vegetables
Steamed vegetables are a low-calorie and nutrient-dense pre-workout snack.
42. Whole-grain pasta
Whole-grain pasta is a source of complex carbohydrates that can provide sustained energy throughout your workout.
43. Turkey jerky
Turkey jerky is a high-protein, low-fat, and low-carbohydrate pre-workout snack that can help to repair and build muscle tissue.
44. Almond milk
Almond milk is a good source of protein, healthy fats, and carbohydrates that can help to charge your workout.
45. Roasted nuts and seeds
Roasted nuts and seeds are a tasty and nutrient-dense pre-workout snack.
46. Low-fat cottage cheese with fruit
Low-fat cottage cheese with fruit is a high-protein and low-calorie pre-workout snack that can help to repair and build muscle tissue.
47. Lean beef
Lean beef is a good source of protein, iron, and other nutrients that can help to repair and build muscle tissue.
48. Roasted edamame
Roasted edamame is a crunchy and flavorful source of protein and carbohydrates.
49. Low-fat chocolate pudding
Low-fat chocolate pudding is a tasty and nutrient-dense pre-workout snack that can provide quick energy before your workout.
50. Green smoothies
Green smoothies are a nutrient-dense and hydrating pre-workout snack that can provide sustained energy throughout your workout.
51. Turkey and cheese roll-ups
Turkey and cheese roll-ups are high-protein and low-carbohydrate pre-workout snacks that can promote recovery.
52. Sliced turkey with avocado
Sliced turkey with avocado is a high-protein and healthy-fat pre-workout snack that can promote recovery.
53. Canned salmon
Canned salmon is a convenient and low-cost source of protein and healthy omega-3 fatty acids that can help to repair and build muscle tissue.
54. Chia pudding
Chia pudding is a high-protein and nutrient-dense pre-workout snack that can help to sustain energy levels throughout your workout.
55. Baked beans
Baked beans are a source of protein and complex carbohydrates that can help to fuel your workout and promote recovery.
56. Protein pancakes
Protein pancakes are a delicious and high-protein pre-workout meal that can help to repair and build muscle tissue.
57. Lentil soup
Lentil soup is a good source of protein, carbohydrates, fiber, and nutrients.
58. Cinnamon and honey toast
Cinnamon and honey toast is a low-calorie and flavorful pre-workout snack.
59. Chocolate milk
Chocolate milk is a good source of carbohydrates, protein, and calcium.
60. Chia seeds
Chia seeds are a source of omega-3 fatty acids, protein, and fiber that can help to reduce inflammation and improve recovery after exercise.
61. Hemp seeds
Hemp seeds are a source of protein, healthy fats, and minerals that can help to support overall health.
62. Cacao nibs
Cacao nibs are a good source of antioxidants and magnesium that can help to reduce muscle soreness and improve recovery after exercise.
63. Kiwi
It’s a good source of vitamin C and antioxidants that can help to reduce muscle damage and improve recovery after exercise.
64. Watermelon
Watermelon is a good source of carbohydrates, vitamins, and antioxidants that can reduce muscle damage caused by exercise.
65. Beetroot
Beetroot is a good source of nitrates that can help to improve blood flow and oxygen delivery to muscles during exercise.
66. Avocado toast
Avocado toast is a good source of healthy fats, carbohydrates, and fiber that can support overall health.
67. Dried figs
Dried figs are a good source of carbohydrates, fiber, and minerals that can support muscle recovery.
68. Muesli
Muesli is a good source of complex carbohydrates, fiber, and protein that can provide sustained energy throughout your workout.
69. Dark chocolate
Dark chocolate’s a good source of antioxidants and magnesium that can help to reduce muscle soreness and improve recovery after exercise.
70. Omelet
An omelet should be eaten 2-3 hours before a workout to prevent muscle catabolism and promote muscle growth. For extra nutrition, add green vegetables like spinach or kale to get the most out of the meal.
71. Brown rice protein powder
Brown rice protein powder is a source of plant-based protein that can help to repair and build muscle tissue.
72. Peanut butter
This is a source of healthy fats, protein, and carbohydrates that can support overall health.
73. Pineapple
Pineapple is a good source of carbohydrates, vitamins, and minerals that can reduce muscle damage caused by exercise.
74. Carrots
Carrots are a good source of carbohydrates and vitamins that can support overall health.
75. Sour cherries
Sour cherries are a good source of antioxidants and can help to reduce inflammation and muscle soreness caused by exercise.
It’s important to note that everyone’s body is different, so it’s essential to experiment and see what works best for you. Experimenting with different foods and finding what works best for you can help to improve your performance and make your workouts more effective. Also, make sure to eat your pre-workout meal at least 30 minutes to 1 hour before exercising to allow your body to digest the food properly.
