Pre-Workout Foods That Will Boost Your Performance

If you have made personal training a part of your healthy lifestyle, then you should know how you can create a balance between your diet and your workout routines. All you need to do is to make sure you eat the right combination of foods before your workout. This is how you can benefit the most from your functional fitness workouts

So what exactly are you supposed to eat as your pre-workout food for better performance? Well, there are 3 main macronutrients: proteins, carbohydrates, and fats. You must consume a combination of these for the most effective pre-workout meal:

1. Carbohydrates


During high-intensity exercise, carbohydrates are the body’s primary source of energy that is used for fuel. Think about an automobile. Without gasoline, the car starts to halt and putter, and eventually shuts down altogether. This is similar to what your body can do when it is in a state of starvation! Without the proper fuel to keep you going during high-intensity exercise, your body is unable to take on the task at hand and will probably shut down. Notice how I used the term “high intensity” exercise. During high-intensity exercises, such as weightlifting and sprinting, the body must use carbohydrates for energy, as fat will simply not provide the energy that is required. However, during low-intensity physical activity, such as walking and everyday normal activities, fat is a suitable source of energy to provide fuel for the body.

Here is an example of high carbohydrate giving food to take as your pre-workout foods

  • Banana
  • Wheat bread
  • Apple juice
  • Almonds
  • Wheat bagel

2. Protein


Protein is by far the most important of the three if you can only have one eat protein before your workout. The protein will give you muscles the building blocks they will need once you start to break down your muscle mass in the gym. The best protein to eat would be sources that are of the highest quality and will be absorbed quickly by your muscles for the fastest repair and growth

Examples of protein sources to consume as pre-workout food include but not limited to:

  • Yogurt
  • Almonds
  • Trail mix
  • Lentils
  • Peanut butter
  • Lean turkey
  • Lean chicken
  • Whey protein powder
  • Casein protein powder

3. Fats


Fats will provide your body will the calories and energy it needs to get through the workout. The fats will also increase your anabolic hormone levels to further increase muscle growth. They will help focus you mind and give you a constant flow of sustained energy throughout the workout, avoiding any sugar crashes. Your mind will be focused and ready for the intense workout.

4. Caffeine


Although highly debated and more of a nutritional supplement, caffeine has been and still is a popular pre-exercise supplement, and can be added to the pre-workout meal for additional performance benefits. Not only does caffeine provide energy, but it also stimulates the brain leader to enhanced concentration, which can ultimately benefit your workout. The majority of studies have revealed that caffeine does indeed enhance performance for both longer lasting, endurance and short-term, high-intensity activities. Unfortunately, some people may be negatively affected by the effects of caffeine, thereby suffering from nausea or “coffee stomach.” It is best to start with a small amount of caffeine pre-workout to see how your body reacts to it. For those of you who do not react negatively to caffeine and wish to reap its benefits, aim for approximately 1.5 milligrams per pound of body weight 1 hour pre workout.

Final Note

An adequate pre-workout meal is extremely beneficial for anyone looking to gain fat and lose muscle. Aim for a small or light meal an hour prior to workout or a larger meal 4 hours before a workout. In both cases, an adequate amount of carbohydrates, fats, vitamins and protein should make up the bulk of the meal

Aim to eat a small to moderate size meal or shake, with an even amount of each of the macro nutrients above. Eat it 30-60 minutes before your workout to allow for digestion but still, let your body be absorbing the nutrients when you are training. Combine this pre workout meal with an intense muscle building workout to see optimal muscle gains.

About Author:

Jenifer is an Editor at – a blog about Gym, Bodybuilding, Fitness, Nutrition and Best Fat Burner Reviews. She is also an online coach for clients online around the world!


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He's a self proclaimed fitness advocate who devotes a majority of his free time catching up with the latest fitness trends in the wellness industry (when he’s not traveling the world!). He aims to curate results-driven content through his hands-on life & fitness experiences to power your health goals.



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