Published Date October 30, 2021

Pre-Workout Meals To Boost Stamina

By Arpita Sudev

3 min read

All about carbohydrates, energy and pre-workout snacks.
Pre-Workout Meals

The right nutrition before your workout can help you boost stamina and energy reserves when working out. It is said that “Abs are made in the kitchen” and rightly so because a healthy pre-workout meal plays a crucial role in muscle contraction. By giving your body the right pre-training nutrition, you’ll reduce muscle glycogen depletion.

Here’s a list of foods that are considered ideal as pre-workout snacks:

  • Bananas
    They are rich in carbohydrates with high levels of sugar and starch that give energy to the body. They’re also rich in potassium, a mineral essential to optimize athletic performance and a critical element in several bodily functions such as the movement of muscles, regulating the water levels in the body, and preventing cramps
    2 medium-sized bananas eaten 45 minutes to 60 minutes before your workout can give some really good energy.
  • Granola/Energy bars
    They are high in carbohydrates which give energy to the body. One must make sure the bar has a minimum amount of fat and sugar and is rich in proteins and fibre. They can be had both before and after a workout.

  • Chocolate Milk
    An excellent source of pre-workout and post-workout drinks. Rich in carbohydrates and protein to power you through your session, chocolate milk is a good pick if you’re craving sustenance but are not fussy about solid food early in the morning (Try lactose-free or soy chocolate milk if you have lactose intolerance).

  • Yogurt
    Yogurt with some whole-grain cereal, fruits, and honey might give you the perfect amount of protein and carbohydrates before a workout. You should ideally buy an unsweetened yogurt and then add some honey or jam for some additional quick energy in the form of natural sugar.

  • Peanut butter sandwich/Bagel with honey
    Opt for whole-wheat or multigrain bread for the sandwich and whole wheat bagel. Honey is an excellent source of natural sugar i.e. energy. If you workout in the morning then you can have a nutrient-dense brown bread peanut butter sandwich/bagel with honey since you have been fasting for the last eight to nine hours.

  • BCAA (Branched-chain amino acids)
    If you’re in hurry, then a quick pre-workout drink of BCAA would help you to build more muscle, limit fatigue, and help burn more fat. There are 20 amino acids in total, 11 of which can be manufactured by the body. However, the body can’t make the other nine, they have to come from our diet or supplements.

  • Omelet
    Omelets should be consumed 2–3 hours before a workout to avoid muscle catabolism and to promote muscle growth. For additional nutrients and to make it energy-dense, add some greens such as spinach or kale to make the most of this meal.

  • Hard-Boiled Eggs and fruit
    A great way to get an easy-on-the-belly protein hit before a workout which is convenient to make. Add a side of sugary fruit, like grape, nectarine, or a banana, for quick energy if you are more on the hungry side.

  • Apple Wedges and Peanut Butter
    Apple wedges with peanut butter are one of the tastiest and easiest pre-workout food. It’s perfect for consuming around 30 minutes before a workout.

  • Fruit Smoothies
    It provides a series of micronutrients that are beneficial for health and well-being. They’re also full of sugars, including fructose. Having a fruit smoothie as a pre-workout meal is an option that can provide you with a good source of fast-acting glucose.


A pre-workout meal helps improve performance, mainly by boosting energy and increasing mental focus. Good hydration and a pre-workout meal rich in carbohydrates to fuel short and high intensity exercises, Fats for long exercise sessions, and proteins to prevent muscle damage and to promote faster recovery is necessary and should be taken prior 2 hours to 30 minutes before a workout.

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