Best Foods To Eat Before Workout-General Pre-Workout Foods: 

What to Eat Before a Workout

  • If you are eating 30-60 minutes before: It is recommended that you eat a high carbohydrate, moderate protein, and low fat snack before exercising.
  • The best things to eat 30 minutes before a workout include oats, protein shakes, bananas, whole grains, yogurt, fresh fruit, boiled eggs, caffeine and smoothies.
  • If you are eating 2-3 hours before: It is recommended that you eat a high carbohydrate, high protein, low fat meal before exercising.

Top Tips:

Make sure you eat your meal and snack 30-90 minutes before you work out, so you don’t feel bloated. If eating a larger meal, wait the full 90 minutes, but if you’re sticking with a snack, 30 minutes should be fine.

Finding the right pre-workout combination can be challenging. Once you do, however, you’ll discover that you have more energy and can meet your goals faster.

When deciding what to drink before a workout, water is the purest choice. Before working out, eating fruits or vegetables high in water content can also provide some needed pre-workout carbohydrates while helping you hydrate

Best Foods To Eat Before Workout
Best Foods To Eat Before Workout

1. Bananas

  • Bananas are packed with carbohydrates and potassium, which supports nerve and muscle function.
  • Carbs are fuel for our body and brain, and they account for 90% of banana calories.

2. Oats 

  • Oats release carbohydrates gradually. Due to this slow release, energy levels are kept consistent throughout your workout, meaning you can train harder for longer.
  • Oats also contain Vitamin B, which helps convert carbohydrates into energy.

3. Grilled Chicken, Broccoli, And Sweet Potato

  • If you are working on building muscle mass or plan to hit circuit training hard, then this combo is a must-try.
  • Although it is more of a meal than a snack, there’s a reason pro-athletes chow down on this regularly – and we think it’s time you gave it a go.

4. Dried Fruits

  • Dried fruits are a good source of simple carbohydrates that are easily digestible.

5. Whole Grain Bread 

  • One slice of whole grain bread is an excellent source of carbs.
  • Add some hard-boiled eggs for a protein-packed snack, or some low-fat turkey.

5. Fruit And Greek Yogurt 

  • The fruit is full of carbohydrates while Greek yogurt packs a protein-filled punch.
  • Compared to regular yogurt, Greek yogurt has almost double the protein, fewer carbs, and half the sodium.
  • Why the combo? The carbs in the fruit break down quickly and are used as fuel during your workout, while the protein is stored a little longer and is used to prevent muscle damage.

6.  Mixed Nuts

  • Nuts do have a high-fat content, but they provide the protein and calories required if you are trying to gain muscle mass.
  • For those whose goal is weight loss, steer clear.
  • If you want to buy pre-prepared  mixed nuts from supermarkets, skip the ones containing chocolate or yogurt-coated nuts.

Pre-Workout Meals For Specific Goals

1. Foods To Eat Before Workout For Bodybuilding

As a bodybuilder, you’re trying to stay lean and build plenty of muscle. Consuming a small meal about an hour before your workout–not a heavy one that will sit lean in your stomach–will help you see the muscle growth you’re looking for. Your small meal should be made up of equal parts lean protein and carbs. Some great ideas include:

  • Egg whites
  • Whey protein isolate
  • Whey Protein shakes..

These are very popular among those who hit the gym. “Protein is extremely important for overall development of the muscles, bones and even skin. A protein shake is good if you do not receive adequate amount from natural sources. For athletes and people doing regular workouts, it is fine to have a protein shake after a workout, but not every couple of hours.” She warns that protein shakes can have side effects such as kidney damage. Therefore, one must consult the doctor to know the recommended daily dose of protein intake.

  • Fruit, including oranges, strawberries, or apples
  • Brown rice or long-grain white rice
  • Oatmeal
  • Wheat pasta
  • Chicken or turkey

Combining some of the sources of lean protein mentioned above with the quicker-digesting carbohydrates about an hour before your workout will ensure that you get the nutrition punch you need to keep building muscle.

2. Foods To Eat Before Workout For Weight Loss

  • Exercising for weight loss means maintaining a tricky balance.
  • You want to eat enough to keep fueling your body and give you plenty of energy to complete those demanding workouts, but you don’t want to pack on calories that could prevent you from losing the weight you want to lose.
  • Eating lightly around half an hour before your workout will allow you to head in with maximum energy–and combining a complex carbohydrate with a lean protein is the best way to fuel your body.

Some ideas for foods to eat before workout for weight loss:

    • A Banana With Nut Butter, Especially Almond Butter
    • Multigrain Crackers With Hummus
    • An Apple With Peanut Butter Or A Small Handful Of Nuts
    • 1/2 Cup Pasta Or Rice, Preferably Whole Grain
    • Any Whole Piece Of Fruit Preferably Apple
    • 1/2 Cup Oatmeal With Raisins Or Berries


Keep in mind that your goal is to fuel your body through your workout. Fasting cardio won’t have nearly the same results as a properly fueled workout that will drive your success up.

3.Foods To Eat Before Workout for Energy

  • Going into a workout, you want to be sure that your energy levels are high. After all, you’re going to push your body hard!
  • If you want to avoid that wall that makes you feel as though you’re not going to be able to accomplish your goals, make sure you’re providing your body with complex carbohydrates that will help fuel your workout.

These great ideas of the best pre-workout foods will give you plenty of energy for your training session:

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

4. Foods To Eat Before Workout For Women’s Health

  • Women have unique health concerns.
  • They typically don’t burn as many calories per day as men, nor do they have the same workout goals.
  • As a woman, you want to make sure that you’re keeping your calories low while still fueling your workout.
  • You need that same great balance of carbs and protein, but, depending on your workout, you also need to keep the calories low.

Some great pre-workout food ideas include:

  • Fruit smoothies, especially those made with almond milk or another low-calorie option
  • Greek yogurt
  • Whole fruit
  • Lean meat on top of whole grain bread
  • 1/2 cup oatmeal sweetened with honey or agave
  • 1/2 sweet potato

Q_And what is the best post workout drink? Of course, water. Make sure to hydrate before, during and after a workout.

Questions And Answers About Best Foods To Eat Before Workout

It’s recommended to consume a full meal 2–3 hours before your workout. For meals eaten closer to your workout, choose simpler carbs and some protein.

Q1.Should you eat oatmeal before a workout?

  • Oats are a great form of carbohydrate which is incredibly beneficial for preparing your muscles for working out – carbs supply the body with the energy it needs.
  • Oats are digested at a slow pace meaning those consuming them before workouts will experience a longer payoff of its energising benefits.

Q2. Should I Work Out On An Empty Stomach?

Working out in the morning — especially on an empty stomach — is the best way to burn stored fat, making it ideal for weight loss. That’s largely because the body’s hormonal composition in the morning is set up to support that goal, says Anthony Hackney, a professor in the department of exercise and sport science at the University of North Carolina Chapel Hill.

  • Working out on an empty stomach won’t hurt you—and it may actually help, depending on your goal. But first, the downsides.
  • Exercising before eating comes with the risk of “bonking”—the actual sports term for feeling lethargic or light-headed due to low blood sugar.

Q3.Best Fruits To Eat On An Empty Stomach

  • Watermelon – Watermelon contains high amounts of fluid to keep you hydrated
  • Papaya – Eating papaya on an empty stomach can be beneficial to your health
  • Kiwi – Eating kiwi first thing in the morning allows your digestive system to fully absorb the vitamins and minerals in this fruit.

Q4.Here Are Our Top 5 Picks For What To Eat Right Before A Workout.

The best things to eat 30 minutes before a workout include oats, protein shakes, bananas, whole grains, yogurt, fresh fruit, boiled eggs, caffeine and smoothies.

  1. Whole grain toast, peanut or almond butter and banana slices
  2. Chicken thighs, rice and steamed vegetables
  3. Oatmeal, protein powder and blueberries
  4. Scrambled eggs, veggies and avocado
  5. Protein smoothie.

Q5.Healthy Breakfast Options To Eat Before Workout Include:

  • Cooked oatmeal topped with almonds or dried cranberries.
  • A whole-wheat pita stuffed with hard-boiled egg and a vegetable such as spinach.
  • A whole-wheat tortilla filled with vegetables, salsa and low-fat shredded cheese.
  • A smoothie of fruits, plain yogurt and a spoonful of wheat germ.

Q6.Can I Drink Milk Before Workout?

  •  Dairy products are high in fat. They are digested slowly and may make you feel nauseous during a workout.
  • Having milk or any other dairy product before workout can also make you feel sluggish, gassy and sleepy after a workout.

Q7. Can I Eat Banana Before My Workout?

  • Only have 5 or 10 minutes before your workoutSnack on a banana. They are easy-to-digest carbs  and power you up without weighing you down.
  • Bananas are also a good source of antioxidants and potassium, a mineral that may help prevent muscle cramps.
  • Bananas are rich in magnesium and potassium and eating them on an empty stomach can overload your bloodstream with these two nutrients and harm your heart.

Q8.What Should I Eat To Avoid Acid In Empty Stomach?

 Foods you should eat on an empty stomach

  • Soaked almonds. Almonds are a rich source of manganese, Vitamin E, protein, fibre, Omega-3 and Omega-6 fatty acid
  • Warm water and honey
  • Wheat grass powder with water
  • Raisins
  • Papaya
  • Watermelon
  • Chia seeds.

Q.9. What Should I Do as  Pre-Workout?

  • Food – If you are planning to do some exercise for more than an hour, it would be better if you eat 2 hours before exercise
  • Drink Lots of Water – Water regulates your body temperature and lubricates your joints. …
  • Warm-up – Perform Basic dynamic stretches for 5-10 minutes after some low intensity cardio .
  • Sleep at-least 8hrs
  • Proper Relaxation
  • Check Your Vitals -BP-Blood Sugar etc
  • Eat the right Food  for your goal as discussed above 
  • Avoid Soda and Alcohol

Q10.Is peanut butter good to eat before workout?

  • And to get the most out of strength training workouts, it’s best to consume a little protein both before and after, so peanut butter on a banana or peanuts added to oatmeal can be great pre-lifting fuel.
  • The goal with pre-workout fuel is to have a small amount of food so your stomach doesn’t feel heavy when exercising.

Healthy breakfast options include:

  • Cooked oatmeal topped with almonds or dried cranberries
  • A whole-wheat pita stuffed with hard-boiled egg and a vegetable such as spinach
  • A whole-wheat tortilla filled with vegetables, salsa and low-fat shredded cheese
  • A smoothie of fruits, plain yogurt and a spoonful of wheat germ
  • A whole-wheat sandwich with lean meat and low-fat cheese, lettuce, tomato, cucumber and sweet peppers
  • French toast made with whole-wheat bread, eggs whites or an egg substitute, cinnamon and vanilla


Finding the right pre-workout of food before your workout combination can be challenging. Once you do, however, you’ll discover that you have more energy and can meet your goals faster.


  1. O’Neil CE. The role of breakfast in health: Definition and criteria for a quality breakfast. Journal of the Academy of Nutrition and Dietetics. 2014;114:S8.
  2. Hensrud DD, et al. Add 5 habits. In: The Mayo Clinic Diet. 2nd ed. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2017.
  3. DeLee JC, et al. Nutrition. In: DeLee & Drez’s Orthopaedic Sports Medicine: Principles and Practice. 4th ed. Philadelphia, Pa.: Saunders Elsevier; 2015. Accessed Nov. 12, 2016.

22 Best Foods to Eat For ideas | good foods to eat, foods to eat, best foods

Leave a Reply