Stephanie D. Murillo
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12 Foods to Eat Before a Workout

Workouts are the primary thing to maintain your health and fitness in this modern age. When it comes to getting ready for a workout, it is crucial to feel energized. But it is not always simple and easy because sometimes you don’t meet the requirement of a standard workout. For example, eating too close to a workout creates a lot of discomforts, while remaining hungry is also not an ideal option. Then, what should you do? You should try to eat something before doing exercise to maximize the potential of a workout. However, you should take into consideration that you will eat those things that are high in carbs, proteins, and easy-to-digest fats.

What will you learn today?

In this article, we are going to discuss the importance of eating before a workout. Here, you will also find out what to eat before a workout?

  • Is it good to eat before a workout?
  • What are the benefits of eating before working out?
  • How long before a workout should you eat?
  • What to eat right before a workout?
  • What not to eat before a workout?
  • Conclusion


  • Is it good to eat before a workout?

Eating the best things before, during and after a workout is just like fuel for your body. It boosts your energy level for a workout, as you need to get through a tough sweat during an exercise. Through a recent research, it has been proven that fueling your body with proteins, carbs and fats make a big difference in your performance. While working out with an empty stomach can cause the breakdown of muscle tissue. When you perform a workout without eating something, the glucose of your muscle tissue gives the energy you need. But it is not beneficial whether you’re trying to lose your weight or to build your muscle because it influences your metabolism and might even to cause an injury.

Therefore, it is good and favorable to eat before a workout. When you eat something before working out, your body gets energy in three ways. The first way is gets energy is from the breakdown of adenosine triphosphate (ATP) that is naturally present in your body. Next source, the body consumes sugar (glucose) for immediate and longer lasting energy. And the final source of energy is endurance training, during which your body begins to break down the stored carbohydrates (glycogen) to offer sustained energy. However, your energy needs depend on upon the type and duration of your workout.

  • What are the benefits of eating before working out?
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Eating the right before your workout can benefit you in various ways. According to research, consuming the healthy food before working out can control your blood sugar from reducing when you start a workout. It not only settles your stomach by minimizing your hunger but also strengthens your muscles by giving them the energy needed to exercise. Overall, it helps you in living a healthy and long life.

  • How long before a workout should you eat?

A study suggests that if you eat 2-3 hours before a workout, you’ll have enough time for your food to digest and absorb it into your blood from your GI tract. If you have an upset stomach and are working out to lose fat, you should try a light meal containing calories, protein and fiber around 2-3 hours before a workout; it’ll work properly. Nevertheless, if you work properly, then you should take a small meal around 30-60 minutes before your workout.

  • 12 Foods To Eat Before a Workout

Eating before a workout can provide you enough energy to perform a tough workout session. But, now the question is what to eat before a workout in the morning? Well, it is essential that foods should be high in carbohydrates that can give you more energy combined with a suitable content of protein. Here is a list of 12 foods to eat before a workout. These foods will give you the appropriate energy to keep you active.

  1. Bananas

Start eating bananas, if you workout daily for any reason. Bananas are very high in fast-acting carbohydrates that can offer you with sufficient fuel for your workout. They also provide essential potassium for muscle building, as well as maintaining nerve function.

bananas cereal- Papaorder

  1. Greek Yogurt

Prefer to eat Greek yogurt instead of normal one before you working out. Greek yogurt has about double protein as normal yogurt, so it can supply an energy boost that is easy for the stomach.

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Greek yogurt
Image Credit by crnobelo
  1. Chicken Breast and Brown Rice

If you are working out after dinner or lunch, then you should eat something that will help you in getting a good amount of enough energy. So, choose chicken breast and brown rice to eat. Brown rice helps in sustained energy production due to complex carbohydrates, while chicken breast or tofu can offer protein for muscle repairing after your workout.

chicken breast with brown rice
Image Credit by seriouseats
  1. Whole Gain Toast

Whole grains, such as quinoa and brown rice are full of fiber that is helpful in offering slow release sustained energy for a workout. So, prefer to eat whole grain toast before your workout.


  1. Dried Fruit

You should eat dried fruits before doing regular exercise as they are so light to digest. It is suggested that you should eat dried berries, almonds, and walnuts etc. before you working out, as they can provide you instant energy without losing your weight.

dried fruit

  1. Egg Whites

Egg whites are a perfect pre-workout snack to boost your stamina during exercise. According to research, a single egg white offers about 4 grams of proteins and no fat that are incredible for conducting a standard workout.

egg white
Image Credit by olwomen
  1. Maca

The Peruvian root maca has become a popular natural supplement that can increase the energy level and stamina, among several other health benefits. So, you should eat it before your workout in the morning.

maca powder


  1. Chickpeas

Chickpeas is one of the healthiest foods to eat before a workout. Just try to eat ¼ to 1/3 of a cup of chickpeas with some lemon juice in the morning to workout. A quarter cup of chickpeas will offer you almost 30 grams of carbs, 10 grams of protein and about 9 grams of fiber to generate energy for a workout.


  1. Fruit Smoothies

Fruit smoothies are an amazing pre-workout snack. They are rich in protein that can help in proper digestion, as well as have a great combination of complex and simple carbohydrates. According to expert nutritionists, the simple carbohydrates kick in around the first 15-20 minutes, while the complex hit for the half-hour. However, both of them offer a steady stream of energy throughout a workout.

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  1. Oats

Add oats in your diet; especially eat them before a workout. They are rich in fiber that has a potential to release carbohydrates steadily into your bloodstream and supply energy throughout your exercise.


  1. Apple Slices and Peanut Butter

Apple slices and peanut butter is an incredible pre-workout snack. It contains a combo of carbs and proteins that will boost your stamina throughout the workout.


  1. Caffeine

Are you thinking about what to eat before doing a workout to lose weight? Well, start adding caffeine in your pre-workout shake in the morning to boost your power. A study reveals that caffeine drinkers enjoy a tough workout more by generating fuel for it. It also enhances the rate of fat burn and slows your fatigue.


  • What not to eat before a workout?

When you start workout for any reason, whether to build muscle, lose weight or maintain fitness, you should strive to make it effective and beneficial for you. To make your workout successful, you should eat above mentioned foods before working out. Furthermore, you should avoid those foods that contain a lot of fat, fiber, and carbohydrates. These foods can be very difficult and slow to digest. They not only remain in your stomach for a long time but also pull blood into the stomach to support in digestion. In this way, they can lead to stomach cramping and discomfort. Hard boiled eggs, hummus, muffins, dairy products, coffee drinks, flavored waters, roasted nuts, energy drinks, fruit juice, avocados and protein shakes are some foods and drinks that can ruin your workout. So, avoid eating them before a workout.

  • Conclusion

Workouts play an important role in a person’s life. Because they can help you maintain your health and fitness. However, it is essential to note that when you start a workout in the morning with eating something before it, you can notice the wonders by getting different health benefits. So, start eating food mentioned above before a workout to get the best results.

What you eat before a workout to keep yourself energetic? Share it with us.


Stephaine D. Murillo is a Dubai-based American professional nutritionist who tells the secrets of a healthy and longer life. She is ambitious to find the significant benefits of a nutritional and balanced diet. She guides food lovers about the health benefits and drawbacks of vegetables, fruits and other types of food. She loves to share information about food & health through Papaorder Blog. So, subscribe Papaorder blog to get her health & food tips.

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