Essential Pre-Workout Meal Tips To Max Out Muscle

pre-workout meal

Choosing the right foods to implement into your diet is essential for gains.

For those of you looking to make major muscle gains and burn fat during your training session, your pre workout meal plan is essential on your quest to obtaining a better physique. It is often something that is overlooked in terms of importance, as people focus more on their meals throughout the day, making sure to get the correct macronutrients in every few hours, but your body needs the right nutrients in order to see the benefits of a hard session in the gym.

A good pre-workout meal can really help you get a good pump, feel stronger, and power through an intense training session.

Let’s break it down.

The Best Pre-Workout Foods

clean food

Check out some of the foods you should have an hour or two before your workout begins. We have broken down each item by the essential elements your body needs for a workout.


Carbohydrates, or to be more specific, slow digesting carbs are a great fuel source for any hard workout. Many people avoid these, because they think that carbs will make them fat, but in reality they are great as a pre-workout meal, however this is not necessarily the case as they can be extremely beneficial.

Eating carbs before a training session is important to avoid muscle energy being used. Oatmeal, brown rice, and even whole wheat pasta are all great sources of energy for your pre workout meal.


Now we all know that fruit is sort of a double edged sword. Many bodybuilders avoid fruit because of the simple sugars they contain. But fruits also contain some essential carbs that can be essential to your pre-workout diet plan. Fast digesting carbs are also needed as a quick energy source right before a workout, and can really get that blood flowing for a great pump.

Oranges and grapefruits, acidic based fruits, and bananas are great for some quick energy. The vitamin c and electrolytes in oranges offer substantial benefits. These fruits also work as great fat burning sources when eaten a half hour before a workout.


There’s no muscle growth to be had without protein synthesis and a great way of triggering and maintaining this muscle gaining state is by consuming, you guessed it, a ton of protein. You definitely need to consume protein throughout the day, and to maintain an adequate anabolic state, a correct amount of amino acids must be ingested.

That being said, your pre-workout meal should also consume this highly crucial macronutrient. Egg whites, chicken, turkey and protein shakes are all great sources to promote muscle gains.

The Best Meal Replacement for Before Your Workout

Now, you probably were expecting us to recommend a pre-workout supplement due to the title, and that’s fine, we highly recommend Nutricost Pre-X Extreme Pre-Workout.

15 Grams of high quality pre-workout formula in every serving, and 30 servings per container, all for a great price!

While Nutricost Pre-X Extreme Pre-Workout is great, that is not a meal, and we understand that sometimes you are coming right from work or other obligations before you get to the gym, so you don’t have time to cook. That being said, a good meal replacement can be the way to go.

Transparent Labs ProteinSeries Mass Gainer

Code GENIRON10 For 10% Off

Transparent Labs ProteinSeries Mass Gainer is great for packing on muscle and healthy weight. Perfect as a meal replacement or a mass gaining supplement, this product is pumped with protein and no added artificial substances.

Calories 790
Protein 53g
Carbs 114g
Fat 14g
Sugar 17g
Flavors Chocolate, Cookies ‘N Cream (Not Gluten Free), Sweet Vanilla, Chocolate Glaze
Best Way To Take Mix with milk or water.

This pure, protein rich formula from Transparent Labs is loaded with essentials to give you serious growth and better overall health and wellness. Designed to enhance lean muscle growth and athletic performance, this is a safe and effective way to pack on muscle and healthy weight.

Now, this is a mass gainer and not necessarily a meal replacement, but the macros are perfect for a pre-workout meal. With 750 calories for a two scoop serving size, this mass gainer is loaded with 53 grams of protein per serving, as well as 114 grams of carbs to help you feel full and strong, and 17 grams of sugar for the pump.

With no artificial sweeteners, food dyes, or harmful additives, this product is transparent with its label and high quality with ingredients great for pairing with whey protein or other protein drinks so you feel full while getting the right protein content with this powder for recovery and a well-balanced diet.

transparent labs mass gainer


  • Great for lean muscle growth
  • Perfect for a meal replacement or paired with a grass fed whey protein supplement
  • Great ingredients and no artificial additives for a transparent label
  • From a reputable company in Transparent Labs


  • A premium priced option only available directly through their site

Price: $69.99

Use the promo code GENIRON10 for 10% off!

Read our full review of Transparent Labs ProteinSeries Mass Gainer!

Pre-Workout Meals Wrap Up

Take these tips under consideration to make sure you’re properly fueled when you get into the gym and watch your muscles grow. Let us know what your favorite pre-workout meal is in the comments below and be sure to follow us on Facebook and Twitter.

Dylan Wolf
I work mainly in content writing, focusing my free time on bodybuilding and strength sports. I was introduced to fitness in high school and after watching Generation Iron movies. I love to train. I have competed multiple times, even winning a junior title in classic physique. I have a bachelor's in criminal justice and business obtained through Alvernia University. When I am not focused on work or training, I enjoy watching films or reading about anything and everything.