The best pre workout foods for max gains!

There are many uninitiated individuals who believe that called massive and jacked is all about how much weight you put on the bar. While that is true to some extent, there’s a lot more that goes into it. Whether you’re a professional bodybuilder or just your average gym rat, the reality is that when you’re looking to build up your muscle you need to have fuel. No, not gasoline you dolt. Save the petrol for your car and open up your eyes to the realities of fueling your body for a tough workout.

Eating the right foods before you head to the gym can be paramount to whether you make some insane gains or if you simply remain skinny or fat. Sure, you could head to the gym without eating anything, try to lift like a madman and find that you break under the pressure. The reality of the situation is that in order to have consistent energy for your workouts it requires eating foods that are going to provide you with that extra kick.

For the natural bodybuilder who is trying to avoid consuming pre workout powders, consuming whole foods are going to priority. But in order to see the best kind of results, consuming the right kind of macronutrients is going to be paramount to success. We all know what the macronutrients are by now, namely carbohydrates, fat, and protein. Each nutrient has it’s specific usages.


Consuming the right kind of carbs before a hard workout is extremely important for a number of reasons. For one, it makes a great energy source that allows the human body to push itself to new heights. You can’t simply eat a piece of chicken and think your body is going to go into overdrive. The idea behind eating carbs is to eat the right kind of carbs for the right occasion. If you’re someone looking do a ton of cardio then you’re likely to consume a mix of slow burning and fast burning carbohydrates.

Slow burning carbs (carbs with a low glycemic index) such as legumes, beans, whole grain breads and pastas can contribute to slower released energy throughout your exercise. That means glucose is slowly pumped into the muscles. So if you plan on going for a long run or doing activities that consist of a ton of cardio work, then this type of carbs will be a good option for the best pre workout foods.

Fast burning carbs (carbs with a high glycemic index) are foods with a higher sugar content and contribute to energy being released faster throughout your exercise. This can include some fruits, yogurts, white breads and pastas. Glucose is released into the muscles far faster than low glycemic foods and can be great if you’re trying to get a really good pump.

Understanding the differences between these two types of carbs are paramount for getting the right kind of energy for your particular workout. We’ll getting back to this in a moment so sit tight.



While carbs are often the go to source for energy, fats can also be utilized as an energy source as well. But as far as the best pre workout foods are concerned, using fats as your sole energy source can be a bit more problematic. Since fats are digested far slower than carbohydrates, consuming too much before a tough workout can end up making you feel lethargic. That’s not to say it can’t be done, it’s just that you have to choose your fats wisely.


Consuming protein before a grueling workout is a great idea. While it may not be an energy source, the reality is that if you’re going to be pushing your body to the limit, you’re going to want to prevent muscle catabolism. Enter protein, the key ingredient to building strong, quality muscle.


Keep in mind that what time you consume your foods is also of paramount importance. If you’re looking to workout within a thirty minute window of consuming your food then high glycemic foods are going to be your best bet. But if you’re looking to train about two hours after your meal, then consuming lower glycemic foods are a better bet so that your energy stores stay full long enough until you’re ready to get into the gym.

So what are some of the best pre workout foods you can eat to maximize your growth? Well, take a look at the list below to get some unique ideas for your pre workout food nutrition.

High Glycemic Options

1. Bananas


Bananas are a great source of natural sugars, simple carbohydrates and potassium. This food is on the higher end of the glycemic index so consuming a banana around thirty minutes to an hour before you workout is a good idea.

2. Greek Yogurt and Dried Fruit


Dried fruit is high in sugar and high in calories. It shouldn’t be a consistent go to, but when used correctly it can be a very effective energy source. It’s one of the best pre workout foods you could consume because while the dried fruit provides a carb energy boost, the greek yogurt provides some great protein to bolster your gains. You’re going want to consume this an hour to an hour and a half your workout.

3. Fruit Smoothies


Many people think fruit smoothies are great tasting and super healthy. While smoothies pack a nutritionally dense punch, they also contain a ton of sugars including fructose. That means high calories. However, consuming a fruit smoothie pre workout is one of the best pre workout foods you can consume with fast acting glucose.

4. Apple Wedges and Peanut Butter


Sliced apple wedges with a small spread of peanut butter is a simple and effective way to get some energy before hitting the gym. If you’re looking for an easy snack that’s one of the best pre workout foods around, then consume this thirty minutes before your workout to be sufficiently energized.

Low Glycemic Options

1. Chicken, Rice and Vegetables


This is a bodybuilding classic for a reason and one of the best pre workout foods you can ask for. Combining a good source of lean protein and complex carbohydrates this meal promotes anabolic growth and is a slow releasing energy source. Eating this meal two to three hours before training is advised.

2. Porridge and Oatmeal


Porridge and oatmeal is a great pre workout breakfast. The meal contains complex carbohydrates and provides soluble fiber. Consuming oats two hours before a workout will satisfy your hunger throughout your training and provides great slow releasing energy. Try adding a scoop of protein powder to ensure growth and obtain muscle protecting amino acids.

3. Wholegrain Bread, Sweet Potato and Brown Rice


Wholegrain bread, sweet potato and brown rice are great sources of complex carbohydrates that should be consumed up to three hours before your training. Combining these foods with a good source of protein will give you great energy for a longer session. The protein will provide protection for the muscles and aid in potential muscle growth.

4. Omelette


What’s a better protein source than eggs? It’s one of the best sources you can find and that’s why an omelette before training can give you a great muscle building boost. It’s one of the best pre workout foods you could ask for. Consume an omelette two to three hours before a workout get some great energy and promote growth.

Use these pre workout foods to your benefit and get the most out of your training in the gym.

What do you think of this pre workout food list?

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