What to Eat Before Gym: Best Pre Workout Snack Options

What to Eat Before Gym: Best Pre Workout Snack Options

Fitness fanatics are always wondering what to eat before gym so that they can accomplish their goals faster.

A good diet helps the body to perform better. The correct food choice will boost the result.

You need to have a good amount of carbohydrates, protein before your workout. However, make sure you don’t overeat.

Each nutrient has a precise role before exercise. However, the proportion in which one needs to eat them differs according to the exercise and that particular human being.

What to Eat Before Gym or Workout?

If you have this same question “what to eat before the gym in the morning” or “what to eat before a workout to lose weight,” then we have made a list just for you.


Carbs are essential for your body. Glucose form from carbohydrates is essential for the muscle.

The process by which glucose is stored is glycogen. It is mainly stored in muscles and live.

For quick workouts, the glucose store in the muscle is the primary source of energy.

However, for prolonged high-intensity exercise, the amount of carbs you will eat depends.

Studies have constantly stated that carbs can raise glycogen stores and use while increasing carb oxidation throughout the exercise.

Carb eating, which includes having a high-carb diet for 1 to 7 days, is a popular way to take full advantage of glycogen stores.

However, there are two different types of carbohydrates:

Simple carbohydrates: These are sugars that deliver a fast rise in energy: white bread.

Complex carbohydrates: These contain fiber or starch. They deliver a slower and more perpetual source of energy: for example, whole grain foods.

Which one should you consume?

Complex carbohydrates are better for few reasons. They provide more energy throughout the workout.

Simple carbohydrates give short term energy. Having a simple carbohydrate meal before a workout can make a person feel tired faster.

Complex carbohydrates are loaded with nutrients as they are components of food, such as sweet potatoes. Simple carbohydrate does not have as much nutrients value as a complex carbohydrate such as pastries.

Moreover, complex carbohydrates have lower glycaemic than simple carbohydrates.

Glycaemic sometimes raises the level of blood sugar levels and increase the risk of type 2 diabetes.

Example of complex carbohydrates:

Sweet potato

  1. Broccoli
  2. Lentils
  • Brown rice
  1. Whole grain pasta
  2. Oatmeal
  3. Beans
  • Whole grain bread
  • Banana


Numerous studies have recognized the potential of eating protein before exercise has progress athletic performance.

Consuming protein before workout has been revealed to grow in muscle protein synthesis.

Before a workout, eating protein benefits have a better anabolic response, muscle growth, increased strength, and lean body mass.


Fat is the source for extensive and moderate exercise. Some researches have shown fat intake makes athletic performance better. However, too much high fat intake is not suitable before a workout.

When to eat the meal?

The timing of the meal is extremely crucial.

The meal should be taken two to three hours before the exercise. However, some people cannot take a full meal before a workout.

If the time difference between your meal and workout gets smaller, then the portion of the meal should be smaller too.

Moreover, if you eat a meal 30 to 40 minutes before a workout, make sure it is easy to digest.

Pre-Workout Meals

What to eat before the gym and how much to eat depends on the exercise duration and exercise type.

However, if you eat a fat-containing meal, make sure you eat it 2 to 3 hours prior.

Types of meal you can have

Exercise Starts Within Two to Three Hours

  1. Omelet
  2. Sandwich (whole grain bread)
  3. Brown rice
  4. Vegetable salad
  5. Roasted vegetables
  6. Fruit salad

Exercise Starts Within Two Hours

  1. Banana
  2. Cereal (whole grain) and milk
  3. Protein shake
  4. Smoothie made with milk.
  5. Oatmeal with banana and almonds
  6. Fruit sandwich (whole grain bread)

Exercise Starts Within One Hour

  1. Greek yogurt
  2. Fruit
  3. Banana
  4. Apple
  5. Orange
  6. Protein bar

What to Eat After Workout?

First of all, you need to drink water. It will help you to recover faster.

You have to drink water before and after the exercise and also during the training.

Sometimes sportspersons measure the weight before and after an exercise to see just how much water need to be replaced.

Examples of foods


  1. Oatmeal
  2. Crackers
  3. Chia seed pudding
  4. Apple
  5. Quinoa
  6. Banana
  7. Rice cake
  8. Whole-grain cereal
  9. Boiled sweet potato
  10. Berries
  11. Whole grain bread


  1. Eggs
  2. Cottage cheese
  3. Chocolate milk
  4. Peanut butter
  5. Salmon
  6. Chicken
  7. Turkey
  8. Greek yogurt
  9. Protein shake
  10. Tofu

Healthy fats

  1. Coconut oil
  2. Avocado
  3. Nuts
  4. Flax seeds
  5. Nut butter

What to eat before gym

Banana and oatmeal Porridge

The ingredients you need and how to make it:

  1. You need ½ cup of oatmeal
  2. 10 grams of chia seeds
  3. 100 milliliter of coconut milk
  4. One medium-sized banana
  5. 10 to 12 almonds
  6. 2 to 3 dates
  7. 1 to 2 saffron
  8. One tablespoon of honey
  9. 5 grams of cinnamon powder

In two separate bowls, soak oatmeal and chia seeds for 5 to 10 minutes.

Now take a saucepan and pour the milk, dates, banana, almonds, and cinnamon. Cook it for 5 minutes.

After that, add saffron to the milk, and now add the oatmeal and chia seeds. Stir it for 7 to 10 minutes.

Remove it from the gas and add honey.

Banana and Honey Smoothie

The ingredients you need and how to make it:

This is the easiest what to eat before a gym meal.

  1. 400-milliliter frozen yogurt
  1. 2 to 3 medium-size frozen banana
  2. 15 milliliter of honey
  3. 10 grams pumpkin seeds
  4. 10-milliliter water

First, you need to peel the banana, put the yogurt and banana in a mixer, and blend it.

Now add honey, pumpkin seed, and a little bit of water and blend it again.

You are done. Pour it in a glass and drink it up.

Beetroot Juice

The ingredients you need and how to make it:

Beetroot juice is another easy what to eat before a gym meal. You only need one ingredient if you do not count water. However, you can use lemon and ginger if you want.

Chop the beet into small pieces, add a dash of water, ginger to a mixer, and blend it.

Add the lemon juice in the end.

Baked Eggs with Beans

The ingredients you need and how to make it:

  1. One medium-size tomato
  2. One medium-size onion
  3. 10 milliliter of olive oil
  4. 10 milliliter Lemon juice
  5. ¼ tablespoon of cumin
  6. 5 to 7 dry red chilies
  7. 4 to 5 eggs
  8. Two tablespoons of cheese
  9. 250 grams of beans (baked or boil)
  10. Salt and pepper to taste
  11. Coriander leaves
  12. Spring onion
  13. 10 milliliter of honey
  14. 20 milliliter of tomato sauce

You first need to preheat your micro-oven at 180 degrees for 30 minutes.

Chop the vegetables and keep them aside.

Now in a saucepan, add olive oil, cumin, and red chilies. Sauté it for few minutes and add coriander, lemon juice, salt, pepper, and beans and mix well.

Add the eggs, tomato sauce, and honey. Stir it for 5 to 7 minutes.

Put this mixture in the oven for 15 minutes at 150 degrees.

Keep it in a bowl and serve it with spring onion, cheese, and coriander leaves.

Apple, Lettuce and Walnut Salad

The ingredients you need and how to make it:

  1. 150 grams of red apple
  2. 100 grams of green apple
  3. 50 grams of berries
  4. Four cups of lettuce
  5. 40 grams of chopped walnuts
  6. Three cups of romaine
  7. 50 grams of gorgonzola cheese
  8. ¼ cup of onion

Mix all the ingredients in your bowl and mix it.

For some flavor, add honey, salt, vinegar, and pepper. Mix it well and eat it immediately.

This is another easy what to eat before a gym meal for you.

Moong Dal Chila

The ingredients you need and how to make it:

  1. 150 grams of moong dal without skin
  2. Two green chilies
  3. 50 grams of coriander leaves
  4. Two tablespoons of ghee
  5. Pinch of salt

First, you need to wash the moong dal until the water is clean. Soak it in freshwater for three hours or, if possible, overnight.

Blend the dal in a mixer and make a smooth paste. Add water if needed.

Now in a pan, add the ghee and coat all sides of the pan.

Pour the batter into the pan and fry it. Cook it for 2 to 3 minutes until it is light brown in color. Flip and cook the other side.

Remove the chili from the pan and serve it with any toppings you like.

Quinoa Pancakes

The ingredients you need and how to make it:

  1. 200 grams of quinoa flour
  2. Two tablespoons of sugar
  3. 10 grams of baking powder
  4. 100 milliliter of coconut milk
  5. Two eggs
  6. Two tablespoons of honey
  7. Salt to taste
  8. Vegetable oil or butter

You need to take two bowls and mix all the dry ingredients in one and wet in another. Mix both the bowl thoroughly.

Now in a pan, low flame, add oil or butter. If you want it to be healthier, use oil, but if you want it to be tastier, use butter.

Pour the batter into the pan and cook it till you see bubbles. Bubbles appearing on pancake means you need to turn it over and cook the other side. Cook it for 2 to 3 minutes.

Serve it with syrup, chocolate sauce, or fresh fruits.

Avocado Lassi

The ingredients you need and how to make it:

  1. One large avocado
  2. 100 grams of yogurt
  3. Sugar or black salt (depends on your preference)
  4. Ice

To make this add, first chop the avocado in small pieces.

Add the avocado, yogurt, and ice to the mixer and blend it. Blend it until bubbles form on it.

Pour it on a glass and add sugar or black salt according to your taste.

If you want it to be healthier, then use black salt. However, make sure you do not put too much of it.

Sesame and Chicken Salad

The ingredients you need and how to make it:

  1. One grilled chicken breast
  2. One cup of mixed greens
  3. 4 to 5 asparagus
  4. One teaspoon of sesame seeds
  5. 6 to 7 almonds

In a bowl, add all the ingredients except chicken and mix it well.

Cut chicken into small pieces.

Now add half chicken, almonds, and sesame seeds and remix it.

While serving, top it with the rest of the chicken and asparagus.

Apple and Peach Milkshake

The ingredients you need and how to make it:

  1. One red apple
  2. One green apple
  3. Two peaches
  4. plain yogurt
  5. sugar or stevia
  6. unsweetened almond milk
  7. ice

First, chop all the fruits into small pieces and put them in a mixer to blend them.

Now add rice, sugar, yogurt, and milk in the blend and mix again.

Pour it in a glass and serve it cold.

Final thoughts

We hope our what to eat before gym post helped you. You can always make your own recipe and put and choose what is available for you.

Do not eat hefty oily food before your workout.

Moreover, the food should be lighter as the time between meal and workout gets closer.


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