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Pre Workout Meal Benefits and Recipes

Getting the right nutrients before and after exercising is a great way to maximize your workout. Pre workout meal should be a balance of protein and carbohydrates.


When you eat the right foods and the right amounts, these nutrients offer a great benefits, such as:

Give more energy during exercising. By filling up your glycogen stores, it can improve your energy levels during exercise.

Protect hard earned muscle. A solid pre-workout meal prevents muscle breakdown and improves the body recovery.

Increase muscle growth. Your pre workout meal rich in protein improves muscle growth, promoting protein synthesis into your blood stream.

Your pre workout meal should contain:

Protein – A modest amount of a meat (4-8 ounces) or dairy products that are low in fat are rich in protein. Meat and dairy contain Branched Chain Amino Acids (BCAA), which can help increase the rate of protein synthesis and improves muscle growth during and after your workout.

Carbohydrates – Carbohydrates help fill up glycogen stores and improve energy during workout. Also, carbs create a more anabolic effect. A solid pre workout meal should contain around 500-600 calories. For intensive workout you should add more carbs. For muscle building, combine a bigger workout meal with pre workout protein shake.

Dietary Fat – Because fat need longer digestion, your pre workout meal should be low in fat. Avoid oils and fatty meat.

Water – it is very important to drink plenty of water. Drink 16 to 20 oz. (0.5 to 0.7 l) of water before your workout. If you are a coffee lover, drink a cup of coffee 30 minutes or an hour before workout. Caffeine can boost your workout positively. Remember to drink water before, during and after exercising to avoid diuretic effects of the coffee. You can also eat a small snack before workout, 30 minutes to an hour before. Good snack options include smoothie, pretzels, a granola bar, or fruit (pineapple, banana or watermelon). Here are 6 ideas for delicious and healthy snacks.

Below are three pre workout meal recipes that will ensure you the best workout:

Veggie Omelet

Recipe: 2 whole eggs, 2 egg whites, onions, peppers, mushrooms, and grapefruit or oatmeal.

This pre workout meal is best for muscle-building. Consume 1 – 2 hours before exercise.

Calories: 321; Protein: 26 g; Fat: 18 g; Carbs: 13 g; Sugars: 6.47 g

The classic omelet is perfect for those who go workout after breakfast. Eggs are rich in bio-available proteins. Proteins have biological value that measures a protein’s ability used by the body. Eggs have a biological value of 100.

Turkey Leaf Wrap

Recipe: 4 oz turkey slices, 1 collard green leaf (larger), red pepper, onion, small tomatoes, 1 tbsp deli mustard. Coat the collard leaf with the mustard and then add the other ingredients. Wrap the leaf with a toothpick.

This pre workout meal is best for muscle building. Consume 30 minutes to 1 hour before exercise. For cardio, instead of the collard green leaf you can use a whole-grain wrap.

Calories: 184; Protein: 28 g; Fat: 3 g; Carbs: 13 g; Sugars: 6 g.

Turkey is a great source of protein that is easily digested. The collard green leaf is good to reduce the calories if you are on fat loss programs.

Classic Lunch

Recipe: 6 oz grilled chicken with broccoli and sweet potatoes.

This pre workout meal is best for circuit training and muscle building. Consume 2 – 3 hours before exercise.

Calories: 368; Protein: 59 g; Fat: 9 g; Carbs: 37 g; Sugars: 11 g

This meal should be taken on a regular basis before workout. Lean poultry is rich in bio-available protein, sweet potatoes are rich in carbs and powerful antioxidants, and broccoli is packed with a wide range of vitamins, minerals and healthful phytochemicals. These foods have everything that the body needs.