What you eat before a workout can have a big impact on your energy levels. This could be the difference between finishing strong and throwing in the towel halfway through.

While working out in a fasted state has been shown to be beneficial for fat loss, many gym goers who are not experienced in fasted training find themselves quitting early due to nausea. If you want to avoid feeling like you’re going to be sick while giving yourself the energy you need, try eating one of these perfect pre-workout foods.

How the List is Ranked

We understand that not everyone is going to have the same amount of time to dedicate to meal prep and meal spacing. With that in mind, these three meals are based on the amount of time you have to dedicate to eating.

You can also choose to have more than one food on the list. For example, pairing number 3 with number 1 would be an excellent choice, especially if you want to build muscle.

3. Chicken Breast and Sweet Potato

• When to eat? – 90 minutes before your workout

If you have time to prep an actual meal, the bodybuilding classic, chicken breast with a sweet potato, is a perfect choice. You’ll be providing your body with complex carbohydrates that will take longer to break down, ensuring you get a steady flow of energy. The amino acids you’ll get from the protein in the chicken will help with muscle building as well. 

2. Oatmeal and Egg Whites

• When to eat? – 60 minutes before your workout

Another staple of the weight lifting world, oatmeal with egg whites is a quick, easy, and cheap meal. Egg whites have been shown to be extremely bioavailable, which means your body will be able to utilize the amino acids and minerals within. This will help your body repair muscle tissue. The complex carbs you’ll get with oatmeal will help keep you feeling full without a sudden hunger pang during the workout.

1. Whey Protein Blend

• When to eat? – 30 to 45 minutes before your workout

A protein shake is something you need to be using regardless of your fitness goals, time allowance, or experience. It’s extremely quick to prepare and the benefits are numerous. A whey protein blend is best as it allows a steady release of amino acids into the bloodstream. Drinking a protein shake 30 to 45 minutes before your workout will help to protect the body from protein breakdown. You won’t have to worry about hunger pangs and you’re supporting the gains to come.

Tips and Tricks

As we mentioned above, it could be very beneficial to combine two of these meals with appropriate meal spacing. If your goal is to build muscle mass, then you could eat a chicken breast with a sweet potato 90 minutes before your workout. Then 45 minutes before your workout, drink a whey protein shake.

If your goal is fat loss, we would absolutely recommend the whey protein shake before a workout. You may also want to eventually try working out first thing in the morning in a fasted state as this will amplify fat burning.

Tell Us What You Think!

Do you have your own pre-workout meals that you live by?

Tell us what works for you in the comments section below!