What to Eat Before a Workout | 10 Best Pre Workout Meal

It’s a common complaint of most gym enthusiasts, “What should I eat before my workout session to feel more energetic?”. Especially when some reach the intermittent level, the level when he has to lift heavy to progress. Did you know that a pre-workout meal can help boost your performance by up to 20%? Not only that, but it also helps with the recovery process. Have you ever noticed that sometimes you feel energetic and perform at your best, while on other days you run out of energy too quickly?

This happens because of your pre-workout meal. How would you feel if you were ready for your weight training, planning to push yourself to failure in each set, but halfway through, your energy runs out? Do you know the reason? Choosing the wrong pre-workout meal.

Some people choose the wrong food items, some overeat, and others opt for an overly light meal. None of these are ideal. In this article, we will learn how your pre-workout meal should be, including the right balance of macronutrients and their ideal quantities. This will help you fuel your workout effectively.

In simple terms, a pre-workout meal is the meal you have before hitting the gym. It’s a part of your regular diet plan and serves mainly three purposes:

• Energy boost
• Enhance performance during the workout
• Preservation of muscle and recovery

The main source of our energy is glycogen, which is stored in our muscles and used as an energy source during workouts. A well-planned pre-workout meal ensures that your glycogen stores are replenished, making you feel more powerful. When your energy levels are high, it helps you perform intense workouts for a longer period.

Additionally, if you perform an intense workout on an empty stomach, your body will start breaking down muscle tissue to convert it into energy. A pre-workout meal helps provide energy by breaking down food and preventing muscles from breaking down.

Best Time to Eat Before a Workout

Whatever you eat directly impacts your performance and energy levels during your workout. Now, the question is: what to eat and when?

How Long Before a Workout Should You Eat?

Remember, there should be at least an hour gap between your meal and workout. But why? To understand this, we need to know the digestion process. When we eat food, our body breaks it down into small particles, then begins to digest it and produce glycogen, which is our energy storage.

According to the BHF, pre-workout meals should ideally be eaten 2 to 3 hours before exercise. This gives the body time to digest food and stores enough energy. However, if time is limited, a light lunch (such as fruit or toast) an hour before exercise may also be beneficial. Whatever we eat needs time to digest, absorb the nutrients, and supply them to our body to produce energy. Fast-digesting food requires at least 45 minutes to an hour, but if the portion is large and contains complex foods, it can take 3  hours to break down and provide energy.

Key Nutrients on What to Eat Before a Workout 

As always, nutritional food is key, but the question is whether we need to change any macronutrients. YES! Remember, the purpose of this meal is to provide energy and prevent our muscle tissue from breaking down. Now, let’s break it down.

A 2020 study shows that having carbohydrates and protein before a session increases performance and prevents muscle loss. But don’t eat too much fat before a workout. But if the pre-workout meal is eaten 2-3 hours before, then the meal with some fat can be used as a source of energy during long-term exercise.

Nutritional Components

Carbohydrates: The major source of our energy is glycogen, which is stored in our muscles. During workouts, glycogen breaks down to produce energy, and this glycogen directly comes from carbs.

A study shows that consuming carbs pre-workout increases glycogen levels by 42%. This makes carbs the most important ingredient in pre-workout meals. That’s why the portion of carbs in pre-workout meals should be large, around 65%-70%.

Protein: The second most important macronutrient is protein. It’s essential because it ensures that our muscles don’t break down during and after the workout. If we can’t take protein immediately after the workout, it works to repair muscle tissues. Moreover, it supplies the essential amino acids needed in this process. Otherwise, your body will start breaking down your muscles, as they are a stored protein source, and your muscles will not grow but rather shrink.

Fat: If possible, it’s best to take as little healthy fat as you can in your pre-workout meal. Let me explain why. Fat slows down the digestion process, it directs the blood flow toward digestion and reduces the oxygen and nutrient supply to the muscles during workouts. but during workouts, we need extra energy quickly. If your blood doesn’t supply them how can your body generate energy faster?By minimizing fat, you increase the amount of glycogen in your body to generate energy quickly, which boosts your stamina. As a result, you feel less tired and stay focused during your workout.

Supplement

There are many pre-workout supplements on the market. Choose the one that aligns with your goals and dietary preferences.

How to Make Your Own Pre-Workout Drink 

Ingredients:

• 1 scoop of your favorite pre-workout supplement
• 200 ml water
• Some ice cubes for extra coldness (optional)

Instructions:

1. Take a shaker bottle and fill it with 200 ml of water.
2. Add one scoop of your pre-workout supplement.
3. Tighten the lid on the bottle.
4. Shake the bottle for about 15-20 seconds to ensure the powder mixes completely.
5. If desired, add some ice cubes to make it a colder drink.
6. Once it’s ready, drink it about 40 minutes before your workout.

Caffeine Dose Before Workout

A 2021 analytical study by ISSN found that consuming 3-6 mg/kg of weight can significantly increase exercise performance. The lowest effective dose is 2 mg/kg, but taking 9 mg/kg or more increases the risk of side effects and it does not have any additional benefits.
The best time to consume caffeine is 60 minutes before a workout.

If you are a beginner, forget about all the supplements. You don’t need them. Just take caffeine instead of a pre-workout supplement. A natural source of caffeine is coffee.

Caffeine gives you more energy by perking you up and making you more alert and focused. It signals your brain that the workout isn’t as tough and helps you establish a strong mind-muscle connection. Some studies show that caffeine can be helpful in burning fat. It also helps you push through muscle fatigue.

However, there is also a negative effect. Caffeine can disturb your sleep. Studies show that if someone consumes caffeine 3 hours before hitting the gym, it reduces their sleep by 60 minutes. If consumed 6 hours before the gym, it reduces sleep by 40 minutes.

Pre-Workout Meal Plan

Light Meal: Less Than 1 Hour Before Exercise

Heavy Meal: 2-3 Hours Before Exercise

Pre-Workout Mistakes That Drain Your Energy

There are several mistakes you need to avoid, such as:

• Eating too close to the workout
• Choosing the wrong food
• Overeating
• Skipping the pre-workout meal
• Consuming too much fiber

These mistakes can lead to nausea, bloating, and lower energy levels. That’s why it’s crucial to be mindful of what you eat. Your pre-workout meal is the powerhouse for your strength. How carefully you manage it will determine how well and efficiently you perform.

The Bottom Line

Your workout is like an adventure, and the pre-workout meal is your superhero costume—giving you the boost you need before diving in. It’s like the “power-up” button for your body. Your performance heavily depends on how energetic and well-prepared you feel.

Let’s briefly recap what we’ve learned:

• Pre-workout meals have three main purposes: replenishing glycogen stores, preventing muscle loss, and providing energy.
• Timing is crucial: A fast-digesting meal requires 45 minutes to 1 hour, while a larger, complex meal needs 2 to 3 hours to digest and supply energy.
• Nutritional components: Carbs should make up 65-70%, and protein 25-30% of your pre-workout meal.
• Minimize or avoid fat: Fat slows down digestion, which is critical for ensuring quick energy supply during your workout.
• For beginners: Coffee is enough, with a dose of 2 mg of caffeine per kilogram of body weight.
• Supplements: If you choose to take a pre-workout supplement, follow the preparation instructions mentioned above.
• Avoid common mistakes: Don’t overeat, eat too close to your workout, or skip meals if you want to perform your best during exercise.