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pre workout meal

You should also know what to eat and what to avoid before doing any workout. When you include nutritious things before exercise, you will get strength for workouts and your health will also be good. Our body needs more protein, calcium and other nutrients than before when starting a workout. In such a situation, if you take a good diet before the workout, not only will the body get energy to exercise but you will also feel refreshed throughout the day. In such a situation, if you eat bananas in the diet before the workout, it will be very beneficial for you. Its biggest feature is carbohydrate which is easily digested.

healthy meal

Meals Before Workout

Eat Bananas, Increase Carbohydrates

Potassium is found in plenty in bananas which smooths the nervous system and makes the muscles strong. If you do not like banana, then you can eat any fruit in the poached area which has natural sugar so that you will get more energy for workouts.

Brown Bread and Peanut Butter

If you take brown bread butter before the workouts, then there is a lot of benefit from this. Because it contains a good amount of protein and carbs. Likewise, protein from peanut butter also benefits. So you can use it for pre workout.

Increase Stamina with Yogurt

When it comes to milk products, one of the biggest advantages of yogurt is that it is the lightest and also easy to digest. In such a situation, eating it before the workout will give you energy, while it will also increase your stamina.
Yogurt has the highest amount of magnesium, which increases the energy level in the body. This energy makes it easy to break down proteins and carbohydrates. If you want, you can use curd instead of milk in buttermilk, lassi or shake. To not be tired immediately during workouts, it is important that you adopt a substitute of light dishes like yogurt instead of an empty stomach workout and increase your stamina.

Sweet Potato

It will also give you a lot of energy before workout so that you can do workouts properly, because there are plenty of carbohydrates in it. Vitamin D is found in it.

Oats are Perfect for Vitamin B

Although everyone knows the benefits of oats in breakfast, but before workouts, the importance of oats is something else. The first thing is that oats are easily digested, so after eating them you will feel refreshed.
The carbohydrate found in oats will flow into the blood and give energy to your body, so that you will not get tired during workouts. Not only this, oats are rich in vitamin B which helps in reducing the stress of the body and also has great importance in the conversion of carbohydrates into energy. If you do a workout in the morning, then believe me, there is not better breakfast than oats.

Homemade Protein Bar

A protein bar made from soybeans can be consumed at home. Because they are full of protein, they give all the benefits of protein, but at the same time they also have the advantage that they are full of antioxidants. During heavy exercise, the effect of free radicals in the body increases, which can result in increased muscle damage and fatigue. Soy protein bars and the antioxidant properties present in them may help prevent this.


Protein works to repair our muscles when muscle is broken during workouts. And the hero of bodybuilding is protein source eggs as they are a good protein present. Eggs are a good source of protein for non-vegetarians.

Eat Almonds for Healthy Fat

If you think that eating almonds increases obesity, then you are completely wrong. Almonds have monosaturated fats which are very beneficial for health. Actually, the fats found in butter and cheese are very harmful for health. But this is not a risk with almonds.
Almonds also contain omega 3 fats that provide energy to your brain. In addition, omega 3 is also very helpful in burning excess body fat. So to give instant energy to the brain and reduce the stress of workouts, eat almonds daily before a workout.

Benefits of Sprouted Lentils

Though sprouted grains are considered beneficial for health, but sprouted lentils before the workout compensate for your workouts. It is rich in nutrients like vitamin B, fiber, carbohydrates, magnesium, zinc, potassium and calcium. In such a situation, it would not be wrong to call it a full diet before a workout.
Not only this, it also has another feature that it has very low calories. Eating salt on a bowl sprouted lentils before workouts will give your body enough energy for workouts. However, also keep in mind that eating too many sprouted lentils can damage your stomach. At the same time, potato is a source of carbohydrates and the starch present in it helps to increase glycogen accumulation, which can help in better workouts.

Egg White Omelette and Potato

You can also eat egg white omelette and potato before going to the gym. Egg white is rich in protein and we have explained the importance of protein in the pre-workout meal. In addition, a research published on the NCBI website suggests that egg white supplementation may be helpful in increasing muscle strength.

Protein Shake

Protein intake before and after exercise helps in muscle protein synthesis. In this process, protein helps to recover damaged muscles after heavy exercise. In addition, it can also be helpful in improving muscle mass and performance of a person doing protein exercise.

Sago Porridge

It is believed that if you want to lose weight, then there is nothing better than eating oatmeal. At the same time, we all also like to eat sago. So what if we tell you that you can eat sago porridge before your gym workout. One research suggests that sago is a good source of carbohydrates, and it may be beneficial to give sago porridge as a supplement before a workout.

Do not Eat these Meals Before Workout

Rice, meat, fried food, they take more time to digest, which will make you feel heavier during exercise.

Do not Workout in Empty Stomach

Energy is needed to exercise. Therefore, if the exercise is done on an empty stomach, the body can become sluggish. So eat fruits or dry fruits at least half an hour before starting a walk or exercising.

  • Drink about a medium size bottle of water 2-3 hours before starting a workout.
  • Drink half a bottle of water half an hour before warm-up.
  • Drink 3-4 sips of water every 15 minutes during the workout.
  • Drink only one cup of water until after hours of workout.

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