Pre-Workout Food: Complete Guide of What To Eat Before Training!

Want to know what the best pre-workout foods are?

We know that there are several theories for those who want to gain muscle mass or lose weight, right? However, the combination of food and exercise is the most appropriate and sought after when seeking both healthily.

There are countless people who exercise without eating. It's not wrong, as long as this format is in accordance with the body, with what the person is looking for and, of course, it is given by a nutrition professional.

When we eat, we provide energy for our body. Food is like fuel for cars or electricity for household appliances, as it makes everything work, not only as a source of stimulation, but also as a source of various other nutrients.

When we combine the right nutrition before training, our performance during training is better, as well as the way our body will respond to that exhaustion and “stress” of the muscle. But do you know what to eat for assertive results?

Keep reading this post! Whether for weight loss, hypertrophy, lean mass gain, for those who are going to train in the morning, in the afternoon or at night, here you will find the best pre-workout foods. Check out!

Best pre-workout foods

As we already mentioned, food is a source of energy for our body. When we go to exercise, we need this resource to have strength and a good performance.

A good source for the body is the hated carbohydrates and proteins. But be aware: here it is recommended to consume easily absorbed carbohydrates, such as sweet potatoes and bananas.

Breads are also welcome, as long as it is a small, wholesome amount. See the list of pre-workout foods we've prepared for you:

Sweet potato

Sweet potato is an unmistakable source of energy for those who are going to exercise, because it has carbohydrates, is rich in minerals such as potassium and calcium, suitable for those who practice physical exercises, in addition to a low amount of fat.

This option is good for those who train at night or after lunch, as the combination of sweet potato and a protein (egg, chicken, etc.) gives a lot of energy and is easy to be consumed at lunch. That's why sweet potatoes are considered one of the best pre-workout foods!

Breads or wholemeals

For those who want to work out in the afternoon, a good option is to eat natural sandwiches (with vegetables) and turkey breast or tapioca. They are healthy options, when assembled with the right fillings and, besides, they are light. A good tip is to add chia seed to tapioca flour to ensure more satiety.


Banana is one of the most suitable fruits for those who practice sports or exercise. Firstly because it is rich in potassium, B and magnesium – everything your bones need.

Not only that, it is a great source of energy because it has carbohydrates. This is a good option for those who train early. Bananas are easy to consume and the body is able to digest them in 30 minutes.

For those who don't just want to peel the fruit and eat it, a good option is to chop and mash bananas and sprinkle cinnamon on top.

Cinnamon is thermogenic and ensures that the metabolism speeds up causing greater energy expenditure. In other words, this combination makes both excellent pre-workout foods.


Açaí is a great pre-workout food, as in addition to being a source of carbohydrates, it also has caffeine, providing more gas and energy for exercise. It can be consumed with other fruits and juice, it just cannot be sweetened. Pay attention and try to buy the most natural product possible.


In addition to eggs being a great source of protein, they can be prepared and inserted into your eating routine in a number of ways, ensuring you don't get sick of it.

You can make it boiled, scrambled with herbs or just it, omelet with vegetables and cheese.

The filling can be herbs with white cheese or turkey breast. Delicious to have a variety for breakfast or afternoon snack, right?!

Orange or grape

Are you out of time? Orange or grape juice can be the solution. Whether natural or wholesome, they provide immediate energy for your workout. Drink a glass before training. Oh, not for sugar, huh?! Taste the fruit.

Shakes and supplements

It is possible to find in the market several brands and flavors of ready-made shakes and supplements indicated for pre-workout. They are products rich in carbohydrates as well as protein: everything a body needs before exercising. This option is recommended for those who do not have a set time to go to work out and end up not preparing a good meal before training.

Best Pre-Workout Foods for Hypertrophy

Anyone looking for hypertrophy should include protein-rich foods both pre- and post-workout. But don't think that protein is just eggs and no meat. Also, it's good to always keep your intake of natural foods. Check the list and go to the supermarket now:

  • Chicken
  • Sweet potato
  • Eggs
  • Banana
  • Oat
  • Red meat

Best pre-workout foods to lose weight

When we train to lose weight, the exercise itself is more intense, working heavily on the cardio. Here, energy is essential, that's why those looking for weight loss need to eat carbohydrates before training. As we already mentioned, it is an energy source, when there is no energy, our body looks for protein from lean mass as a source, preventing fat burning.

You just have to pay attention to how long it takes your body to digest the pre-workout, as carbohydrates take a little longer. Prefer fruit juices and vitamins rich in carbohydrates:

  • Banana
  • watermelon
  • Avocado
  • Mango
  • Khaki

When we choose foods rich in carbohydrates, we should be a little more attentive, as the body takes longer to digest them. It's okay to eat an hour or two before you start exercising. In this way, the body is able to break down carbohydrates and keep blood glucose stable during the entire workout.

If you cannot eat during this period, always prefer options that the body will digest faster, such as juices.

So, what did you think of our pre-workout food list? Don't forget to avoid consuming fats, sweets and sweets. Take care of your body. He needs to be fine for exercise to work. First of all, talk to a professional.

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