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As we all know, food is the key and the most important thing when it comes to achieving your body goals.

Especially when it comes to the meals you eat before and after your workouts.

And the truth is that the famous PRE and POST workout meals play a huge role when it comes to losing weight and getting fit.
Yet, so many fit babes out there are still not sure what’s the best way to fuel.

That’s why today we are learning the exact way of how to eat BEFORE a workout.

You may not know this, but what you eat before your workout will often tell how your workout will be.

This meal directly affects your performance during the workout, so it’s absolutely crucial to learn how to do it right.

We’re starting off right now!

 

Why The Pre-Workout Meal Is So Important?

This is the last meal you eat before you head on to the gym, which means that this meal directly affects your performance during the workout.

That’s why it’s really important to supply your body with the nutrients and energy needed to make sure you get the best out of each training session.

And what’s even more important is that the pre-workout meal is crucial not only when it comes to supplying energy for the workout, BUT it also provides nutrients for the post-workout recovery.

Wait, what?

Well yes. The time it takes for your body to break down the proteins is quite long, usually around 6 hrs or so.

This means that the nutrients you intake prior workout are often attributed to your post workout nutrients too.

That’s why the pre-workout meal is the one you don’t want to mess up and should always pay extra attention to.

How To Fuel Pre-Workout?

There are 2 must-dos when it comes to eating prior workout:

  • Solid food – a quality meal, 2-3 hours prior to workout:
  • Liquid – healthy shake, 20-30 minutes prior workout.

Let me break this down for you.

Usually the closer you get to your workout, the more beneficial liquid nutrition is.

That’s because liquids are easier to both digest and prepare.

Let’s say your main meal was too far away before your workout (4 hours) then, you should go for the liquid smoothie or a shake just before you head on to the gym.

The great thing about liquids is that they’re a quick fix you can have on the go, and they can definitely complement your workout and reload your energy levels fast.

However I don’t recommend working out on a smoothie or a shake alone, but it’s definitely a great energy boost up, in addition to the prior meal.

Eating a heavy meal right before your workout, and squatting on it, on a full stomach, is definitely not a good idea.
It will do you more harm than good.

So, in order to ensure you’re not hungry halfway through your workout and you have plenty of energy left, the leading point would be to eat a meal, within 2 hours prior workout, and then to have the Liquid – within 30 minutes prior workout.

That way the nutrients will be readily available to fuel your workout and even give you a head start on the post-workout recovery process.

The Last Meal Pre-Workout

As I said, having a quality meal, 2-3 hours before working out is a MUST.

And the formula I’d suggest would always be:

Lean Proteins + Complex Carbs + Greens

If you are following my BBB Meal Plan, you already know how to eat before a workout, since I’ve packed hundreds of ideas and meals you can eat prior workout.

However, for those of you who aren’t following the meal plan yet, I’ll share my top 3 meals to eat pre-workout.

Meal #1:

I’ll start off with my personal favorite pre-workout meal of all times, and that would be LENTILS.

Cooked lentils with spices and a few drops of olive oil, sided with a huge bowl of salad, usually cabbage and fresh carrot.

Lentils are packed with proteins, they are a great source of complex carbs, plus they are loaded with vitamins and minerals.
Altogether, they fuel the body perfectly for the upcoming workouts.

This meal will get you ready for your upcoming workout, providing an amazing amount of proteins and long-lasting energy.

It’s a great choice for vegans but also for the ones of you that want to try a plant-based protein every now and then.

Meal #2:

The next pre-workout meal would be chicken with sweet potatoes and broccoli.

This is one of the most delicious pre-workout meals and a highly nutritious one.

The chicken will provide you with the lean proteins, the sweet potatoes will give you that long-lasting energy through complex carbs, and broccoli will load you up with a great number of vitamins and minerals.

I like to cook my chicken pre-seasoned with turmeric, paprika, rosemary, and black pepper.

Usually, I bake my potatoes in oven or microwave only with salt, and season them afterward with freshly squeezed lemon and olive oil, together with the broccoli which I usually steam for a few minutes.

Meal #3:

The last meal would be whole grain pasta with mozzarella, parmesan, fresh tomato, and basil pesto.

This meal usually happens on days when I have harder and longer training sessions.

Whole grain pasta provides healthy carbs and healthy energy and you get the protein out of the mozzarella and parmesan.

On top of it, I usually add fresh tomatoes, basil pesto, and fresh basil leaves.
This not only helps to bring out the flavor but also loads you up with a good amount of micronutrients.

 

Pre-Workout Liquids

Here are my most common pre-workout liquid fix-ups I usually have on the go.

  • Banana 
  • Few spinach leaves
  • Almond milk,
  • Few strawberries and
  • Fresh egg whites

I can always recommend adding fresh egg whites in your shakes.

Especially when you don’t have any protein powder to spice up your pre-workout shake with – this is one great way to maximize the protein intake.

Also they have no taste so they’re easy to cover up in almost any shake you prepare for yourself.

Another idea would be:

  • Apple
  • Oats
  • Flax seed
  • A scoop of fresh cocoa 
  • Coconut milk
  • Peanut butter

Oats are the key point here, they’ll give you the energy, flax seeds on the other hand are a great source of protein, omega-3 and fiber.

Cocoa will give you the flavor and the iron, while coconut milk will do its job in giving both flavor and vitamins.
It’s also a great substitute for milk if you’re a vegan.

Peanut butter is the protein master of the game here, so make sure to add a scoop in your shake.

If you are aiming for muscle gain, then a protein shake would be a great idea for before your workout.

I always like to mix mine with greek yogurt instead of water or milk, to maximize the protein intake and sneak in the probiotics.

Another great way for the last minute fuel up, that’s not liquid, would definitely be energy bites.

Just make sure to always go for the ones labeled with “raw” and double check the ingredients for added sugars.

Now Get To Work!

I hope you like my pre-workout meals and tips!

If you do, don’t forget to share them with your friends.

Also, check out my Burn Baby Burn Meal Plan, to get 28-Days of healthy meals to help you lose weight, tone muscles and get your dream body faster and more efficient.

Til next time!
xoxo,
Monica