Food tips

5 pre-workout nutrition tips for best results

Image source: FREEPIK

What to eat and avoid before a workout?

Strong points

  • It is advisable to include carbohydrates and proteins in a pre-workout meal
  • Consuming caffeine 40 minutes to 1 hour before training can improve performance
  • Avoid too much fat before a workout as it breaks down more slowly inside the body

Many of us like to train to better take care of our health and build a good physique. However, the results may be delayed or sometimes even not appear even after hard work. It can put anyone off. But, the reason may be in your nutritional intake. As important as it is to follow a good fitness routine, it’s equally important to eat well for better and faster results. Proper nutrition can help your body perform better during workouts and recover faster afterwards. Here are some foods and tips you should include in your pre-workout plan for maximum results.


Have a protein shake or high protein meal 2-3 hours before your workout. This will lead to an increase in the rate of muscle protein synthesis which lasts for several hours. Fish, eggs, chicken, beans and lentils are high protein food sources. This will help in muscle building.


Carbohydrates provide energy to the body and are essential before a workout. Vegetables, pasta, bread, brown rice are some sources of carbohydrates that will help you perform better and longer during a workout.


Don’t eat too much fat before a workout because it breaks down more slowly than carbs. Avocados, nuts and seeds can be eaten before a workout so that the body has enough energy.


Coaches advise consuming caffeine before training. According to Healthline, caffeine has been shown to improve performance, increase strength and power, and help reduce feelings of fatigue. Try consuming caffeine in coffee, tea, and energy drinks an hour or less before your workout.


They contain sugar and starch which give energy to the body. They are very high in carbs and consuming a banana 40 minutes to an hour before a workout can help you have enough energy for a workout routine.

Warning: The tips and suggestions mentioned in the article are for general information purposes only and should not be considered professional medical advice. Please consult a physician before beginning any fitness regime or seek medical advice.