Pre-workout Meals/Snacks

Many people are starting to adopt a healthier lifestyle by working out regularly and eating healthily. The food you eat before a workout is critical and can affect your overall performance. We all want to get the most out of a workout. Your body requires targeted energy and nutrients for it to perform at its very best. So what are some good and healthy meals or snacks for pre-workout? 

1. Acai fruit smoothie

An acai fruit smoothie can not only keep you full, but can also keep you hydrated before a workout. All you need is an acai pulp, some frozen fruits (bananas and berries), and ½ cup unsweetened vanilla soy milk. Blend these ingredients together and you’re good to go! If you need more acai smoothies recipes, read here.


2. Instant oatmeal

Grab a packet of instant oatmeal if you need a quick and convenient pre-workout snack. It provides you with sufficient energy with plenty of carbs without filling you up too much. You can also add some sliced bananas and fried fruit to the oatmeal if you wish to boost your carb intake. 


3. Whole grain crackers and nonfat milk

Wholegrain crackers and a glass of nonfat milk is a hearty snack that keeps you full yet low enough in fat for easy digestion. 


4. Fresh fruit

If you’re in a hurry, grab some fruits like apples, bananas, or oranges - they are packed with easy to digest and energizing carbohydrates. 

Here are some pre-workout meals or snacks for specific goals:

1. For Energy

If your goal is to push your body hard, ensure that your energy levels are high. Your should fuel your body with complex carbohydrates. These are some pre-workout foods that will boost your energy:

  • Acai fruit smoothies
  • Yogurt parfaits with granola and fruits
  • Bananas
  • Oats
  • Whole grain bread with a few slices of lean meat
  • Chicken with rice and vegetables
  • Apples with peanut butter and raisins
  • Greek yogurt 


2. For Bodybuilding 

Bodybuilders’ goal is to stay lean and build plenty of muscles. They should eat a small meal about 1 hour before their workout - the small meal should consists of lean protein and carbs. They can consume these meals or snacks before workout:

  • Egg whites
  • Fruits 
  • Brown rice or long grain white rice
  • Oatmeal
  • Wheat pasta
  • Chicken or turkey

These food would give bodybuilders sufficient energy and fuel their muscles throughout their workout. Be sure to eat early enough and light enough so that the food won’t sit too heavy in your stomach. 


3. For Weight Loss

If your goal is to lose weight, you should eat enough to fuel your body and give you plenty of energy to workout. However, you should not pack on calories as it could prevent you from losing weight. It is recomended to eat lightly about half an hour before your workout. The best way to fuel your body is to combine a complex carbohydrate with a lean protein:

  • Banana with nut butter
  • Multigrain crackers with hummus
  • Apple with peanut butter
  • ½ cup pasta or wholegrain rice
  • Whole fruits
  • ½ cup oatmeal with raisins or berries   


Aslanyan, T. (n.d.). Best Pre-Workout Foods - Snacks, Fruits, Protein, Carbs, Fat. inKin Health and Fitness Blog.

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