The Best Pre-Workout Meal Ideas

You may think that cutting down on calories before a workout will, in the long run, see you cut down on body-fat. This is one of the cardinal sins of a healthy and active gym/diet plan. Working out without properly fuelling your body, can result in low blood sugar, which in turn leads to lightheadedness and fatigue.


To put it simply, if you fuel your body correctly, your body will work out harder and faster, for longer.


It may help if you think of your body in the same way as you think of your car. You can’t hope to get anywhere in your car if it has no petrol. This also applies to your body, if it is not properly fuelled, you should not expect to see the results of all your hard work.


Not only this but using the right pre-workout meal ideas and recipes are a sure-fire way to prevent muscle breakdown while improving energy repair and recovery and increase your muscle growth by slowly releasing amino acids into your bloodstream.


In order for you to optimise your workout and to train at your best, you need to seriously consider incorporating these great pre-workout meal ideas into your regime.


The pre-workout meal ideas and when to eat them!


Chicken, Rice, and Vegetables:

The classic. Tried and tested. Chicken, Rice, and Vegetables is the most used pre-workout meal idea. The meal that a lot of gym-goers turn to, to aid their muscle growth and optimise their workout. The best thing about it? It couldn’t be easier to prep and cook!

What you’ll need:

  • Chicken Breast(s)
  • Long Grain Rice (White or Brown) tailor portion to your taste
  • Vegetable of choice – recommend Broccoli and/or asparagus

TOP TIP: Spice things up by coating your chicken breast(s) in a seasoning to suit your taste – this could be anything from jerk seasoning, to simply salt & pepper!


Banana, Walnut and Cinnamon Overnight Oats

This meal is the ultimate pre-workout meal idea! It contains bundles of complex carbohydrates, not to mention it is a great source of Beta Glucan which is a soluble fibre. If you choose to incorporate this pre-workout meal into your regime, consume it around 2 hours before your workout. your body will be effectively fuelled, and the slow release energy will see you through your work out!

What you’ll need:

  • 1 portion of oats
  • 2 tsp Chia seeds
  • 1 Large, ripe banana (mashed or sliced)
  • 1/4 cup of toasted & chopped walnuts
  • 1 cup of unsweetened almond milk (plus a little extra to add in the morning)
  • A generous dusting of cinnamon powder

TOP TIP: To really get the most out of this pre-workout meal idea, add a scoop of your chosen protein powder!


Spinach and Plum Tomato Egg White Omelette

Egg Whites are one of the top sources of protein ranking right up there with lean meat poultry and fish, they are also a great source of amino acids and should be consumed 2-3 hours before you begin your workout. This helps avoid muscle catabolism while promoting muscle growth.


What you’ll need:

  • 1 tsp of extra-virgin olive oil
  • 1 small onion: finely chopped
  • 4 plum tomatoes: finely chopped
  • 75g of Spinach (excess water drained)
  • 3 egg whites
  • 1 tbsp of water
  • Salt and Pepper to taste

TOP TIP: Mix it up. Variety is the spice of pre-workout. Rather than an omelette, try egg white scrambled eggs with spinach and tomatoes stirred in!

Fruit Smoothies

While smoothies are known for providing a variety of micronutrients that promote health and well-being, they are also full of sugars including Fructose. This means that they have a high calorie count, and rather than being just a drink can actually be used as a meal replacement! Consuming a fruit smoothie shortly before a workout is a great way to ensure your body is topped up with some fast acting glucose!




What you’ll need:

  • 2 handfuls of Blueberries
  • 1 scoop of Chocolate Protein powder
  • 1/2 scoop of vanilla ice cream
  • 1 handful of oats
  • almond milk (or normal milk will do fine)
  • A blender
  • more blueberries and a mint leave (to garnish)

TOP TIP: Use frozen fruit, this will keep you smoothie ice cold and refreshing!


If you incorporate these pre-workout meal ideas into your gym plan, your body will not only be fuelled effectively, but it will perform at a higher level, for a longer duration. A combination of these effects, will see you reaping the rewards of eating the right type of pre-workout.

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