20+ Pre-Workout Meals for Women: What To Eat Before A Workout?

pre workout food

During exercise, muscle tissue constantly remodels, leading to increases in sufferance, power, strength, and flexibility. Therefore, Eating before working out is a good habit to provide all the nutrition to the body which is required during exercise.

Pre-workout meals work as a booster to your stamina during your workout. But, choosing the right fuel for the body is also necessary.

What happens if you workout without eating?

This is a complete myth that exercising on an empty stomach will help you more in achieving your goal more. You should always eat something before doing your workout. I am not talking about the complete meal or heavy snacks here. Just a few energy bites are enough.

The body needs the energy to perform high-intensity tasks. Therefore, the human body requires a specific amount of sugar as fuel when exercising. When that blood sugar is absent in the body, the body converts its own muscle tissue into energy. This is not good as we do exercise to maintain the muscle not to completely dissolve them in the sweat.

Therefore, Pre-workout snacks or food and pre-workout drink are necessary for the body. We made this list of what to eat before a workout to spread the benefits of eating before a workout. Here is the list of some Pre-workout food and Drinks which may be helpful for you.

What To Eat Before A Workout?

This is the list of Pre-Workout Meals that you can have before your exercise. Eat Healthy and stay fit.

1. Sprouts and Legumes:


Sprouts are a nutrition powerhouse, therefore a good pre-workout food. They contain protein, vitamins, and minerals which make sprouts excellent quality nutrients. They are also anti-oxidants.

Soak some moong lentils, black gram, 2 almonds, and peanuts overnight. Wrap lentil and black gram in a cotton cloth and keep it in dark. The next day, your sprouts are ready to eat.

2. Whole Grain Bread:


One slice of whole wheat bread gives you 2g of fiber. It is a good source of iron, which is important for transporting oxygen throughout the body and muscles. It also has low fat and low cholesterol. So definitely it is a portion of good pre-workout food.

Do check the number of preservatives that the company adds to the bread. Try to buy whole wheat bread which has no preservatives or very less preservatives.

Also Read: Delicious and Healthy Oil Free snacks options

3. Eggs:


One average egg has almost 13 essential vitamins and minerals with 6 grams of high-quality protein which makes it an excellent pre-workout snack. An egg contains high-quality protein which is essential for building and maintaining lean body mass. Also, It reduces hunger and facilitates weight loss which helps in weight maintenance.

Try to eat boiled eggs before the workout. You can also remove the Yolk as it has only fat.

4. Bananas:


Bananas are a healthy option as pre-workout snacks. It has high potassium which promotes heart health and normal blood pressure. Normally, A medium-sized banana contains about 105 calories. They are a healthy source of fiber, vitamin B6, vitamin C, potassium, and various antioxidants, most notably catechins and phytonutrients.

5. Carrots:


Carrot is antioxidant-rich fruit and also contains phytochemicals that improve immune function, help in blood sugar regulation, and delay the effects of aging. It is rich in vitamins, minerals, and plant compounds. Vitamin A, Vitamin C, Calcium, Iron, Biotin, Vitamin K1, Potassium, Vitamin B6, and Lutein are the main part of nutrition that you can get from carrots.

6. Whole Grain Cereal:


Whole grain cereal is a weight maintenance food and also maintains blood pressure. It is definitely the best pre-workout food as it is light-weighted and low fat.

You can add whole grain cereal, chia seeds, and milk in a jar and keep it overnight in the fridge. Eat this as a pre-workout meal.

7. Chocolate Milk:


I know, you are thinking right now “how come chocolate milk?”. Yes, low fat chocolate milk is a good pre-workout drink which contains all the elements which a body needs during workout. The fat contains in milk decreases hunger and thus helps you to lose fat.

8. Oranges:


If you are new to workouts, eat oranges before workouts as they decrease muscle soreness and keep you hydrated for a long time. It also helps you in getting the vitamins that a body needs as it contains significant amounts of folate and vitamin C.

Read More: Best Home Remedies for Weight Loss and Obesity

9. Caffeine:


Caffeine boosts the metabolism activity which turns food into energy. This will help you to increase your workout time, more fat burn, and ultimately result in more weight loss. A good pre-workout drink that you need if you want to lose weight.

10. Green Tea:


Green tea work the same as caffeine. It also boosts your metabolism by which your body turns food into energy. This process boosts the workout for a longer period of time and increases your fat-burning process. This is the healthiest best pre-workout drink. But do remember, never drink green tea on an empty stomach.

Read More, Green Tea: Benefits and Side Effects

11. Dates:


As we know that dates are naturally high in sugar but they don’t spike blood sugar quickly. They give a type of slow-releasing carb which helps in providing a steady stream of energy to your workout. You can have 2–4 dates as a pre-workout meal 30–60 minutes before a workout.

12. Chicken thighs:

Chicken thighs don’t give carbs to the body and are very high in fat. So, they might not be the best option but if you include chicken thighs as a pre-workout snack, it can give you energy for your evening workout. Just make sure to have it 2-3 hours before your workout to make sure you digest it on time.

Read More, What To Eat After a Workout?

These are the basic list. There are many other foods and drink also. You can also switch to non-veg food.

Other pre-workout snacks:

  • dry-fruits,
  • Pea-nuts
  • Toast
  • Apple

Other Pre-workout foods:

  • Oatmeal,
  • Salmon
  • Brown Rice

Other pre-workout drinks:

  • Orange Juice
  • Lemon Honey Water

Read more:  Best Foods for Healthy Skin

So, these are the best pre-workout snacks for a healthy lifestyle. Always remember not to push your body beyond exhaust position.

Have a Happy and Healthy life. Keep smiling 🙂

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Owner & Editor of OptimisticGirls, Deepika has 8 years of experience in the digital marketing space specializing in the subjects of Technology, Natural Skincare & Haircare, Home Remedies, and Travel. She is the Digital Marketing Manager at Techlomedia Internet and writes tech-based articles on techlomedia.in.

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