Home Uncategorized What to Eat Before Hitting the Gym|Pre-Workout Foods

What to Eat Before Hitting the Gym|Pre-Workout Foods


Fitness conscience people are always looking for ways to improve their performance and maintain a healthy diet to achieve their goals. A balanced and nutritious diet not only boosts your performance but also prevent muscle loss in your body. A diet with the right nutrients can work wonders for you. With the right kind of diet, you can not only feel energetic throughout the day but also feel mentally and emotionally strong as well. Diet plays an extremely important role in the functioning of your body. 

If you are a gym person, then you must be familiar with the relevancy of a nutritious diet. However, newbie gym lovers who have no idea on what to consume before hitting the gym can use this guide to derive benefits. To maximize your efforts in the gym, here are some foods you can take before starting your routine workout.

Knowledge booster for newbie fitness enthusiasts

Before jumping straight to what to eat and what to skip, it’s important to understand the simple concepts of macronutrients such as-carbs, fats and protein. Macronutrients are essential for the proper functioning of your body.

Carbohydrates: These are the micronutrients used by the body to gain energy and calories. Simple carbs like potatoes, sugar, candies are unhealthy for your body as they are easily digested by the body. Therefore, you feel hungry soon. However, complex carbs like whole wheat bread, lentils, fruits and vegetables on the other hand, are boon for your body. Your body takes a lot of time to digest these and that is the reason why you don’t feel famished after consuming it. Ideally, 20 to 40 grams of carbs are sufficient for a pre-workout meal.

Fats: Fats are other ways used by the body to obtain energy. They act as fuel to the body and absorb vitamins. Unsaturated fats like olive oil, avocados, walnuts, salmon, soybean oil, canola oil are good for heart’s health. Saturated fats like butter, coconut oil and cheese are to some extent good for your health. However, overconsumption of saturated fats can contribute to the rising level of cholesterol. Trans fats such as- snacks, cookies, fried foods are dangerous for health and are the primary cause of heart disease. About 5 grams of healthy fat must be consumed before you hit the gym and start working on your body.

Protein: Helps in maintaining muscles, stimulates growth, repairing them and building them altogether. Consuming a significant amount of protein (about 20-30 grams) diet can increase your performance big time.

Goal-based Pre-workout meals

Pre-workout meals should always be consumed at least 30 minutes prior to hitting the gym. Avoid workouts when your stomach feels bloated. In such a case, wait for a while and then go ahead with your routine schedule. Here are some foods you can eat based on your goals-

For weight loss

If you want to shed some extra pounds off your body then eating these foods before workout will help you immensely and kick start the process of melting the fat from your body. Peanut butter with brown bread, banana, apple, hummus, pasta, oats with raisins and berries, seasonal fruits, sweet potato, broccoli, etc are good for weight loss. You can use a combination of these to create your own healthy pre-workout recipe.

For bodybuilding

If your goal is to gain muscle then, then you should consume enough amount of protein to stimulate the growth of muscle in your body. High-protein diet plays a crucial role in bodybuilding. You can consume these foods as your pre-workout meal- Apples, whey protein, egg whites, oranges, brown rice, oats, chicken, wheat pasta, lentils, soy, fish, milk and other dairy products etc.

For maintaining health

Maintaining health is one of the toughest tasks a person faces. You have done everything- shed weight or gained muscle but are not able to maintain it. Then your entire hard work goes into the drain. To stay healthy you need to follow a healthy diet no matter what. You can include these foods in your daily routine for maintaining your health-Greek yogurt, fruits, salad, sweet potato, oatmeal, smoothies (both vegetable and fruit), Greek yogurt, banana, oats, dried fruits, whole grain bread, peanut butter, apple, chicken with rice and vegetables among others.


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