Best Pre-Workout Meal & It’s Benefits

The pre-workout meal may be defined as a meal which is taken 1 to 3 hours before any kind of workout.  The pre-workout meal is rich in protein and carbohydrates with a low glycemic index. It is usually a small meal that works best if taken 2 to 3 hours before a workout.Ideally, if you are willing to do light exercises, you should wait for at least 60 minutes after having a meal and if you are willing to do intense activities wait for 2 to 3 hours after having a pre-workoutmeal.

Benefits of Pre-workout Meal- 

You need a significant amount of energy before starting the workout. It is better to fill the energy tank of your body,  especially before an intense workout. During acute exercise muscle tissues are broken to getthe energy to work out.  If you have a proper Pre-workout meal, it will prevent the breakdown of muscle tissues. Protein-rich Pre works out meal improves the growth of muscle tissues and repair damaged muscle tissues.

Benefits of Pre-workout Meal

Benefits of Pre-workout Meal

Planning Pre-workout Meal:

A pre-workout meal should be low in fat as it takes longer for fat to digest. Pre-workout foods should be rich in protein. You can derive protein for your pre-workout meal from dairy products like milk and yoghurt. If you are a non-vegetarian, you may have a moderate amount of meat. Include carbohydrate foods with a low glycemic index to your pre-workout meal.

The Quantity  of Pre-workout Meal:

 How much to eat for your Pre-workout meal totally depends on the individual’s capacity to eat.  If there had been a long gap to your last meal, it is better to have fruits or another small snack for at least 30 minutes to 1 hour before your workout.  Pre-work our meal should be large and protein-rich if you are working out to build muscles. But if you are on a fat loss program, your pre-workout meal should contain not more than 500 to 600 calories.

Few Examples of Pre-Workout the Meal:

Yogurt Parfait-

Take a half cup of yogurt. Keep and add 1 cup of the whole grain cereal. You can also add fresh strawberries or apple to it.

Yogurt Parfait

Yogurt Parfait

Banana and yogurt-

Banana is rich in carbohydrates that are easily digestible. Banana is rich in potassium which is very important in maintaining the function of nerves and muscles. Banana accompanied with low-fat yoghurt makes a complete pre-workout meal.

Oatmeal with whey protein or eggs-

Oatmeal is a rich source of complex carbohydrate, dietary fibre, and vitamin B. Oatmeal, when taken with whey protein, makes a complete pre-workout meal. You can also have 1 to 2 eggs with a half bowl of oatmeal.

Egg and toast-

Boil 1 or 2 eggs and have it along with one slice of toast. Make sure to have whole wheat.

Egg and toast

Egg and toast

Chicken and potato or sweet potato-

sliced chicken about 2 to 4 ounce along with an equal quantity of potato or sweet potato makes a complete pre-workout meal.

If you don’t have a meal before workout the blood sugar level reduces,and you may feel tired and light-headedness whole day.  Eating a pre-workout meal in right quantity fuels our body to workout harder.

Dr. Ritu Kumari Gupta
Dr. Ritu Kumari Gupta:  Professionally a homeopathic doctor and a dietician Dr. Ritu Kumari Gupta is passionate about writing health and parenting blogs. She believes in holistic approach towards health and well being.