Top Pre-Workout Meals

These are the meals that I always eat pre-workout and have discovered give me the most energy and focus during my training sessions. I can’t guarantee that every one of these meals will provide the same result for you as every persons body is different but I highly suggest you consider each one.

Early Morning

  1. Protein shake with banana
  2. Yogurt with fruit

When you are taking part in an early training session you want a meal that is going to be fast absorbing and light. These combinations take about 30 minutes to digest on average depending on the portion size. You are provided with a great protein source that contain BCAA’s(Branched chain amino acids) which will help fuel your muscles and protein synthesis. These meals contain terrific carbohydrate sources which are also used to provide energy to the muscles during the workout.

{Note: I tend to avoid a lot of fats in my pre-workout meals, although some healthy fats like peanut butter can be good, especially early mornings because it is a macronutrient that takes time to digest, also you may feel lethargic if you begin training too soon which means it will just sit in your stomach and won’t be used as fuel.  }

Mid-Day & Late Night

  1. Chicken with brown rice & white rice
  2. Whole wheat bread with peanut butter  and fruit
  3. Oatmeal with fruit and whey protein shake
  4. Protein bar
  5. Oatmeal with honey and whey protein shake

If you are working out in the afternoon or night it tends to be easier to eat foods that take a long time to digest(whole wheat bread, oatmeal, fats) pre-workout because you can time it out more efficiently to your training than early morning. Each meal takes about an hour to be digested on average depending on the portion size and contains great sources of protein and carbs, which is exactly what you’re looking for in a pre-workout meal.

Remember that all of these meals are adjustable, if you are allergic to say peanut butter then switch it out for almond butter or if you don’t like chicken then substitute with another source of protein. If you have any other ideas for pre-workout meals, let me know in the comments!


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