What To Eat Before A Workout For Maximum Energy

The minute you decide to take a gym membership, the advice starts pouring in; “Work out on an empty stomach.” “Never go the gym hungry.” “Have a protein shake, nothing more!” Whichever side of the fence you’re currently on, it’s important that you know right away that fuelling up before a workout is crucial to get the best from your workout. It’s unthinkable to run a car on empty, so why should it be any different for your body? However, just as the quality of the fuel is vital, so is what you eat pre-workout. Check out the six exercise-friendly foods that top Nykaa’s list.

What To Eat Before A Workout

# 1 Fresh Fruits & Veggies

This is the number one pre-workout food in more ways than one. Besides a host of vitamins, antioxidants and minerals, fresh fruits and veggies have easily absorbable glucose to power workouts and fibre to keep blood sugars stable for hours as you run, sprint, dance, swim or lift weights. Don’t like ‘eating’ before a workout? Then just whip up a banana, beetroot and carrot in the blender and ‘drink’ your fuel. Always combine some veggies with the fruit of your choice because veggies take longer to get digested, keeping you feeling full for longer.

# 2 Fuel Up On Energy Bars

Energy bars have a bad rep. The reason is that many of them are loaded with sugars with little or no nutritional benefits. But a savvy athlete should know how to pick the right one. Nutritionists suggest that you look for one with less than 200 calories, with minimally added sugars and at least three grams of fibre and protein. Look for bars low in fat, particularly the saturated and ‘trans’ or ‘hydrogenated fat’ variety. In fact, good quality energy bars like Extend Delightful Bars are a great way to tank up on the go. No mess, no peeling and blending.

# 3 Protein-Packed Mini-Meals

Prefer to skip breakfast? You’re setting yourself up for a binge later in the day. But grabbing just anything isn’t the way to go either. Eat a well-balanced breakfast, whether or not you plan to work out later. Ideally, your breakfast should include complex carbs, healthy fats and lean protein. Examples: an egg white omelette or cheese and tomato whole wheat sandwich, brown beaten rice (or poha) with veggies and a sprinkling of nuts, nutty bran flakes with yoghurt or just some paneer with a fruit.

# 4 Thrive On Fruit Shakes

The quickest way to fuel up is to glug down a fruit smoothie just before a gym session. Go seasonal as far as possible and pick out pulpy fruits like pears, bananas, kiwis, mangoes and strawberries. Throw in some yoghurt or oats and flax seed for texture and added nutrition, and you have a winner on your hands. Don’t overdo the fiber though because it takes longer to digest and can make you feel bloated.

# 5 Oatmeal Pancakes

Before you reject this option, remember that oats and honey provide rapid energy release giving you a quick boost, but not enough for lasting satiety. Use oat flour and an egg to make a pancake and slather on some sweetness for the perfect amount of carbs and protein you’ll need at the gym.

# 6 Have A Pre-Workout Protein Shake

If you’re working out to tone up or lose weight, drinking a protein shake before weight training will help melt those pounds. A study at Syracuse University concluded that people who drank amino acids and carbs (protein shakes) prior to lifting weights had higher metabolic rates the next day compared to just eating carbs before working out. The protein lowers levels of the stress hormone, cortisol, which slows down metabolism, helping you burn fat faster.

Best Pre-Workout Supplements

Stop asking yourself what to eat in the morning before gym or a workout, when there are power-packed supplements waiting for you. A pre-workout shake or smoothie will have all the vitamins and nutrients your body needs to exert in the gym. These are also curated for muscle gain, and made with organic ingredients.

Nykaa Recommends:

Parting Thoughts

What to eat prior to a workout makes a huge difference on how your training session goes. You can’t go to the gym and work on your body and muscles without there being any power-inducing nutrition in your body. But this doesn’t mean you stuff yourself, a healthy bowl of oatmeal, a granola bar, or even a protein shake is good enough for you to power through.

FAQs

1. What to eat before a workout?

   Eat a mini meal before your workout to avoid feeling bloated or full during your visit to the gym. Consume healthy fats, protein, and a hearty dose of fibre, something that helps your muscles get energy and strength.

2. What are some vegetarian options to eat before a morning workout?

   If you are a vegan or vegetarian and avoid meat, poultry, and dairy products, you can incorporate foods such as oatmeal with almond milk, peanut butter, fruits, and some nuts and seeds for that plant-based protein and nutrition.

3. What are some healthy carbs to eat prior to a workout?

   Some healthy carbohydrates that you can eat before a workout are oats, beans, starchy vegetables, cereals, and more.

4. How long should I wait to workout after eating?

   Ideally wait for an hour if you have consumed a medium-sized meal and 30 minutes if you have had a small pre-workout snack.

5. What are some great pre-workout supplements?

   Some pre-workout supplements that you can try are:

   • MuscleBlaze Pre Workout 200 Xtreme
   • Fast&Up Watermelon Flavour Pre-Workout
   • Inlife Plant Protein Powder