Pre Workout Meal Tips For Better Results

Anjali Jaiswal

Anjali Jaiswal
Jul 2023

2 min read
Pre workout meal

Table of content

Are you ready to maximize your workout potential? One essential aspect of an effective fitness routine is fueling your body with the right nutrients before hitting the gym. In this Blog, we will guide you through creating the perfect pre workout meal, tailored to your specific needs and goals. So let’s dive in and get ready to power up your workout!

From our busy schedules, we take some time out to exercise to keep our bodies healthy and fit. But are you getting the most out of it? It surely depends on the pre workout food we consume.

A good level of energy is required to carry out various exercises. But while exercising, you often forget to fuel up your body. There is a list of specific foods that enhance the level of energy required to carry out physical activities.

 A well-balanced and healthy diet before a workout will enhance your performance. Let’s discuss 10 pre-workout meals in India.

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Why Pre Workout Meal?

A pre-workout meal is what we eat to increase energy levels prior to working out. It comprises wholesome and nourishing cuisine. This will improve the performance of your body and speed up post-workout recuperation. Your efforts will be amplified by these foods.

Including a precise ratio of fats, carbohydrates, and proteins, the powerful pre-workout diet is a collection of wholesome foods. This will replenish your body’s energy and lessen weariness. Do you feel prepared to begin your pre workout diet now? Let’s start.

What Can You Include In Your Pre-Workout Diet?

Homemade Your pre-workout diet should be balanced and full of nutrients. It is not necessary to use any kind of supplements to enhance the energy level. Try to incorporate healthy, natural foods to avoid any kind of side effects. It may include various food ingredients: Granola Bar

  1. Oats
  2. Bananas
  3. Dried Fruits
  4. Fruits And Greek Yogurt
  5. Whole Grain Bread
  6. Trail Mix
  7. Grilled Chicken, Broccoli, And Sweet Potato
  8. Coffee
  9. Apple With Almond Butter And Raisins


  • Oats are a super popular food right now because they are packed with fiber and lots of good nutrients. When you eat oats, the carbohydrates in them are released slowly, which means they give you energy throughout your workout and help you stay energized. 
  • Oats also have a good amount of vitamin B, which helps your body turn carbohydrates into energy. If you want to have a healthier and more energetic pre-workout snack, make sure to have some unprocessed oats on hand. A good breakfast is a start of a good day and to make it good Fitelo has a recipe for oats milk for you.


  • Bananas are a great natural way to boost your energy. They are full of carbohydrates and potassium, which are important for your nerves and muscles to work properly. 
  • Eating bananas can make you more efficient and help your body use up its fat stores. Bananas also have lots of vitamins and minerals, and they can even improve your digestion, making them a perfect choice to kickstart your workout.

Dried Fruits

  • Dried fruits are packed with carbohydrates and are easy for your body to digest. You can find them easily in stores. 
  • Including dried fruits in your pre-workout snack can give you a boost of energy. So, simply grab a handful of dried fruits and enjoy your workout with increased energy levels. So, here is the recipe by Fitelo, a rich dry fruit milkshake, which is yummy, and healthy.

Fruits And Greek Yogurt

  • We all know that mixing fruits with Greek yogurt is a great idea. Fruits and yogurt together provide us with lots of energy and important nutrients. Greek yogurt is especially good because it has a lot of protein, which is great for your pre-workout meal.
  • The fruits in this combination give you carbohydrates that break down easily and give you fuel for your workout. So, try having a bowl of fruit and yogurt before you exercise and feel the energy!

Whole Grain Bread

  • Adding a piece of whole-grain bread to your meal provides you with a good amount of carbohydrates that your body needs. To make it even better, you can include a boiled egg or some other type of protein, such as low-fat turkey. 
  • This combination ensures that your meal is well-rounded and balanced with both carbs and protein, which are important for your body’s energy and muscle repair. So, try having a slice of whole grain bread along with a protein source like boiled eggs or lean turkey to create a nutritious and satisfying meal.

Trail Mix

  • If your goal is to increase your weight, nuts are a great choice. They provide a good amount of protein and calories, which are essential for weight gain. Nuts are particularly beneficial for building muscle mass. 
  • You can easily find trail mix in stores, but it’s best to avoid varieties with chocolate-coated nuts, as they may have added sugars and unnecessary fats. Instead, opt for a mix that includes a variety of nuts like almonds, walnuts, and cashews. 
  • These nuts are nutrient-dense and can help you reach your weight gain goals in a healthier way.

Grilled Chicken, Broccoli, And Sweet Potato

  • You will need a protein-rich diet if you are focusing on building muscles. Try the combination of chicken, broccoli, and sweet potato. It will deliver the required amount of energy.
  • By including this combination in your diet, you ensure that you’re getting a good amount of protein, along with other essential nutrients, to support muscle growth and recovery. It’s a balanced and wholesome option for anyone looking to build muscles.


  • Coffee is loaded with fat-burning properties. Try to have a cup of coffee before going to the gym. It converts fat cells into an energy source which helps to reduce weight. 
  • Avoid milk and sugar, stick to black coffee only. A cup of black coffee before a workout is sufficient to get the best possible outcome. So, put on your favorite workout gear and grab a cup of black coffee as we explore the magical benefits of black coffee for weight loss!

Apple With Almond Butter And Raisins

  • This combination provides a nice dose of fiber from apples and raisins, as well as healthy monounsaturated fats from almond butter. It’s a satisfying option to start your day and gives you enough energy for your workout.
  • Apples and raisins are both excellent sources of fiber, which aids in digestion and helps you feel full. Fiber also helps regulate blood sugar levels and promotes a healthy gut. Along with the fiber, almond butter adds a dose of monounsaturated fats, which are heart-healthy and provide sustained energy.
  • By including this combo in your morning routine, you’ll feel satisfied and energized for your workout. The fiber will keep you feeling full and provide a steady release of energy, while the monounsaturated fats will help sustain that energy throughout your workout. It’s a delicious and nutritious way to fuel your body and stay energized.

Homemade Granola Bar

  • Homemade granola bars are an excellent pre-workout option. They are packed with vitamins, minerals, and essential nutrients to enhance your energy levels. 
  • Enjoy a couple of these bars before your workout or any physical activity for a boost in performance.

Top Tips For Pre Workout Meal

Here are tips to help improve your pre-workout meal and, ultimately, your workouts.

  • 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.

Plan Your Pre Workout Meal

Here are our top picks for what to eat right before a workout:

  • Another significant factor is the time you eat your meal before to working out.
  • 2-3 hours prior to your workout, you should have a comprehensive meal that is high in carbs, protein, and fat. The goal must be to maximize the result.
  • If a full meal is not feasible, you should consume a typical or straightforward pre-workout meal.
  • If you are eating 45 to 60 minutes before your workout, pick foods that are light and simple to digest. Pick some protein and simple carbohydrates.
  • In addition to the diet, you need also to stay hydrated.

A Word From Fitelo For Pre Workout Meal

You now have the tools to create the perfect pre-workout meal that suits your goals and activity level. Remember to prioritize nutrient-dense foods, balance your macros, time your meal properly, stay hydrated, and most importantly, listen to your body. 

Fueling your body with the right nutrients before your workout will give you the energy and stamina to crush your fitness goals. So go ahead and power up your workouts with a well-balanced pre-workout meal!

The Fitness Secrets Of Neeru Bajwa

Watch this intriguing YouTube video to learn Neeru Bajwa’s Health Secret. Discover the secret to her well-being and be motivated.

Fun Fact 

Did you know that bananas are a nutrient powerhouse? They are packed with essential vitamins and minerals, including potassium, vitamin C, and vitamin B6. So, by enjoying a banana, you’re giving your body a natural boost of goodness. So, Click here! and go ahead and enjoy this versatile fruit in moderation for a healthy and happy life! 

Frequently Asked Question

What Are The Pre Workout Meal Options?

Some popular pre-workout meal options include a combination of carbohydrates and protein, such as oatmeal with Greek yogurt or a banana with almond butter.

What Should I Eat For My Pre Workout Meal?

Opt for a balanced meal that includes complex carbohydrates for sustained energy and lean protein for muscle repair and growth. Examples include whole grain toast with eggs or chicken breast with brown rice.

What Is The Best Pre Workout Meal?

The best pre-workout meal varies depending on individual preferences and dietary needs, but a well-rounded option could be a smoothie with fruits, spinach, protein powder, and almond milk.

What Is A Good Pre Workout Meal For Weight Loss?

For weight loss, consider a pre-workout meal that combines protein and fiber, such as a salad with grilled chicken or a veggie omelet with whole wheat toast.

What Are The Benefit Of Pre Workout Meals?

Pre-workout meals provide fuel for your exercise session, enhance performance, improve muscle recovery, and prevent muscle breakdown.

Can You Provide A Sample Meal Plan Of Pre Workout?

Here’s a sample pre-workout meal plan: Whole grain toast with avocado and a boiled egg, or a small serving of grilled fish with quinoa and steamed vegetables.

Does Black Tea Aid In Weight Loss?

Black tea contains caffeine and compounds that may slightly boost metabolism and fat oxidation, potentially supporting black tea for weight loss efforts when combined with a healthy diet and exercise.

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If you like recipes shared by Fitelo and want to make fitness and food best friends. Then join our hands in making the world a healthier place, starting from you. We are always here for you so contact us our experts are here to help you with diets, health problems, and weight issues, your name will sort it.


This blog post was written to help you make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life

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