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What Food to Eat Pre Workout?

Our fitness experts shared the list of top 8 macro-friendly pre workout foods that help elevate your training session. Check it out!
Pre Workout Food
Pre Workout Food

By Vision Personal Training

When it comes to maximising your training sessions, the right fuel is key. Deciding what food to eat pre-workout doesn’t need to be complicated, we promise! Choosing the best pre-workout food can significantly impact your energy levels and muscle gain. A good pre-workout meal is one you enjoy and feel- good consuming! In this guide, we'll explore the top options and considerations for your pre-workout food choices.  

1. Sweet Potato  

One excellent choice for a pre-workout meal is sweet potato. This is because sweet potatoes are packed with complex carbohydrates, providing a sustained release of energy. Additionally, their high fibre content helps maintain blood sugar levels, preventing energy crashes during your workout. Consider incorporating sweet potatoes into your pre-workout routine for a nutrient-rich option. 

2. Peanut Butter on Toast 

For a delicious and energy-packed option, try peanut butter toast. The combination of complex carbohydrates from whole grain bread and healthy fats from peanut butter offers a balanced source of energy. Additionally, peanut butter contains protein, aiding in muscle repair and recovery, and helps prevent muscle breakdown. This makes peanut butter toast an excellent choice for those looking for the best pre-workout food for energy and muscle gain. 

3. Greek Yoghurt  

Greek yoghurt is a versatile and protein-rich option for your pre-workout meal. Protein is essential for muscle repair and growth, making Greek yoghurt an excellent choice, especially for those aiming to build muscle. Additionally, the combination of protein and carbohydrates in Greek yoghurt provides a steady release of energy, supporting your workout performance. 

4. Banana 

Looking for an on-the-go solution? A piece of fruit it is! Bananas are a convenient and portable pre-workout snack, making them the perfect pre workout snack. Rich in carbohydrates, particularly natural sugars like glucose, fructose, and sucrose, bananas provide a quick energy boost. They also contain potassium, which helps maintain proper muscle function and prevents cramps during exercise. Grab a banana as a quick and easy pre-workout option, especially if you're short on time. Ideally, 30 minutes before your training session.  

5. Eggs 

Are eggs a good pre-workout food? Absolutely! Eggs are a good source of high-quality protein and essential amino acids. The protein in eggs supports muscle protein synthesis, aiding in muscle repair and growth. Additionally, eggs contain nutrients like choline, which plays a role in cognitive function, making them a well-rounded choice to fuel your workout.  

6. Chicken Breast 

For those who prefer a savoury pre-workout meal, grilled or baked chicken breast is an great choice. Packed with lean protein, chicken breast supports muscle maintenance and repair. The amino acids in protein are crucial for building and preserving lean muscle mass, making chicken breast a valuable addition to your pre-workout meal.  

7. Oatmeal  

Oatmeal is a whole grain powerhouse that provides complex carbohydrates and fibre, similar to sweet potato, promoting sustained energy release. The beta-glucans in oats contribute to heart health, making them a wholesome choice for your pre-workout routine. Customise your oatmeal with fruits, nuts, or a dollop of Greek yogurt for added flavour and nutritional benefits. 

8. Why Are Pre-Workout Meals Important? 

Pre-workout meals play a crucial role in enhancing your cardio and weight training sessions. Consuming the right nutrients before exercising helps improve energy levels, focus, and overall performance. As you have read above, the best pre workout food for energy and the best pre workout food for muscle gain can look a little different. With some foods providing both benefits, it is crucial to find what works for you. The best pre-workout foods supply your body with the necessary energy and nutrients to power through your workout, leading to better results and faster recovery. Let’s, look at a few more considerations to ensure you’re fuelling your body correctly.  

Considerations for Your Pre-Workout Meals 


The timing and when you eat before a workout is crucial. Consuming a meal 1-2 hours before your workout allows your body to digest and absorb the nutrients, providing a steady source of energy. Experiment with timing to find what works best for you, ensuring you have enough energy without feeling too full during exercise. 

Your food preference 

Your personal food preferences play a significant role in determining the best pre-workout option for you. Whether you prefer sweet or savoury, finding a meal that aligns with your taste preferences ensures you'll enjoy and stick to your pre-workout routine. 

Your workout purpose 

Consider your workout goals when selecting pre-workout foods. For those aiming to increase mass muscle, protein-rich options like Greek yoghurt may be more suitable. If your focus is on overall energy, options like sweet potatoes or peanut butter on toast could be ideal. Tailor your pre-workout meals to align with your specific fitness objectives. 

In conclusion, understanding what food to eat pre-workout is essential for optimising your exercise performance. Experiment with different options, considering your preferences and workout goals, to find the best pre-workout food that works for you. Whether you're aiming for increased energy or muscle gain, the right pre-workout meal can make a significant difference in your overall fitness journey. 



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