The Best Pre Workout Foods for Energy and Strength
There’s nothing better than a good workout. Those ones where you lift like a beast, or run like the flash, the satisfaction that you gain from doing these things is just fantastic. The key to achieving these successes is a good pre workout snack that fuels you to be the best you can be. Pre workout nutrition doesn’t have to be just water and some powder, it can be a delicious and enjoyable plate/bowl of food, that tastes good while simultaneously giving your body the nutrients it needs to succeed in your fitness endeavours.
In this article, we’ll go through some of the best pre-workout foods for athletes, whether they’re in the gym, or athletes out on the track. We’ll offer some quick and basic meal ideas, while also providing bigger and more heavy recipes, including the main macronutrient balances for each one.
Pre Workout Meals for Weightlifters
Let’s quickly go through the macronutrients that weightlifters should consider when they’re putting together a pre-workout meal.
Carbs: These biomolecules are like shots of energy that’ll sustain you through your workout. Simple carbs are the best, you can find these in lollies, energy drinks, cereals, and fruits.
That one’s the game changer, there’s no nutrient better when it comes to pre-workout fuel.
Protein: This is a good option, but it doesn’t offer the same amount of energy as carbs. You’re better off devouring heaps of protein after your workout, as it helps to rebuild and regenerate your muscle fibres to a point where they’re bigger than they were before.
Fat: It’s best to stay away from fat heavy food prior to your workout, as it’s not easy to breakdown. In serious cases, it can actually cause gastro related issues, which you definitely don’t want anything to do with.
Now, here are some small snacks for weightlifters to have as a pre workout fuel up. These are all delicious and easy to put together, giving you the boost you need to perform at your best.
Cereal
In 1 cup of cheerios:
110 calories
22g carbs
2g fat
4g protein
Great macros. Great tasting. Great meal. Too good.
Fruit
In 1 banana
110 calories
28g carbs
1g protein
No fat
Tasty, quick, and easy. What more could you want?
Muesli Bar
The macros of muesli bars vary depending on what brand you buy, here’s the info on an Uncle Toby’s bar
122 calories
19g carbohydrates
2g protein
4g fat
This is a favourite of mine. I like to knock down 3 of these so that I can lift like a beast
Dried Fruit
Macros can also vary depending on the ingredients, but a serving of sultanas and apricots contains
119 calories
25g carbs
1g protein
0.3g fat
Honey Sandwich
There aren’t any great images for this one, but it’s a personal favourite of mine. I’ll have a honey sandwich before 3/5 workouts a week. It’s such an easy and tasty meal, a couple slices of white bread paired with a couple tablespoons of honey. The macros for these ingredients:
278 calories
62g carbs
5g protein
1g fat
Larger Meals
You might be a bit hungry and looking for more fuel before your workout. If this is the case then having a bigger portion of food 2 - 3 hours before exercise would be the most suitable option for a pre workout meal. If you’re looking to schedule your workouts after breakfast, lunch, or dinner, implement these recipes into your weekly diet and you’ll see results in no time.
Pasta
In 100g of pasta
131 calories
36g carbs
5.8g protein
1.1g fat
I like keeping it simple with my pasta, just adding some canned tomatoes with garlic and onion
Rice or Potatoes
Both great options, let’s compare the macros. In 100g rice:
130 calories
28g carbs
2.7g protein
No fat
In 100g potato:
93 calories
21g carbs
2.5g protein
No fat
Peanut Butter and Jelly Sandwich
This is another favourite of mine, quick, tasty, and easy to prepare. Here are the macros:
390 calories
48g carbs
14g protein
19g fat
To Conclude
There you have it, a healthy bunch of great pre workout snack and meal ideas (pun absolutely intended). We hope this article provided you with the necessary ideas for you to expand your knowledge of nutrition and dieting. Best of luck for your future fitness endeavours!