Posted 04 September 2021 by

The Best Pre-workout Foods

For Muscle Gain


When it comes to muscle building, it's essential to consider what kind of foods you consume before doing an intense workout.

You may have the right and complete equipment for lifting weights, but without giving your body the right amount of top-quality proteins and calories, your efforts might be lost.

A pre-workout meal is an important thing to prepare for especially if you plan to build muscle.

These foods will help you maximize your efforts in your workout and might even help you achieve your muscle growth goals faster.

If you’re interested to know more about the best pre-workout foods for muscle gain, keep reading.

What to Look For in a Pre-Workout Food for Muscle Gain?

Here are a few ingredients to look at when looking for a pre-workout food for muscle growth:


Protein is one of the most essential sources you need to consume before a workout.

Foods that include a good amount (20-30 grams) of fast-digesting protein helps with building muscle. Some examples of protein include tuna, chicken, ground turkey, egg whites, and whey protein. You can make a Triple Chocolate High-Protein Smoothie recipe.

If you plan to eat animal protein as your chosen pre-workout meal, it's best to eat at least two to three hours before exercising.

Otherwise, your workout session may be prevented due to its digestive process. If you prefer a quick dose or faster digestion of protein, egg whites or whey protein is another excellent option. You can hit the gym within 30 to 60 minutes.



Carbohydrates are just as important as protein. The number of carbohydrates you will consume will depend on your age, body weight, and goals for building muscle.

However, the usual recommendation for carbohydrate intake is 25-40% of your total intake.

You can also follow a 3-to-1 ratio of carbohydrate to protein an hour pre-workout.

Some athletes who digest carbohydrates an hour before exercising reported that their blood glucose and insulin levels have elevated immediately pre-workout.

Aside from muscle building, carbohydrates are useful in maintaining adequate energy for an intense workout and recovery.



Whole wheat is another acceptable ingredient to consume as a pre-workout meal.

If you're looking for another quick or additional meal to consume before hitting the iron, you can add whole wheat bread as an appetizing side to your eggs or oats.

You also make a turkey bacon sandwich if you're feeling more adventurous.


Lean meat

Lean meat is another good source of protein for your pre-workout meal. If you have time to cook, this meal will give you an amazing mix of protein and carbohydrates that you need for your upcoming workout session.


Whey Protein Powder

Adding whey protein powder to your pre-workout meals is a good idea if you're planning to build muscle and stay lean. 20 to 30 grams of protein is enough to add in your 50 grams of carbs per meal.

If you can't eat other protein-sourced foods such as chicken, tuna, ground turkey, or egg whites, a quick dose of whey protein powder will help you consume and digest protein faster.

If you're looking for a good protein powder to add to your meals, check out this Ideallean Protein Powder review and see if it’s something you would consider adding to your pre-workout meal.


If you’re looking for quick or extra food to consume pre and post-workout, bananas are a great option.

One of the perks of eating this fruit is that it’s easy to eat, and you don’t need to clean up a mess unlike cooking a full meal. It also contains carbohydrates, fiber, and other important nutrients when it comes to muscle building.

Another nutrient that contributes to muscle growth is potassium. It can also increase your endurance and improve your brain function.

However, we suggest that you avoid relying on bananas alone as your daily pre-workout meal.



Oats are another option you can choose as a pre-workout meal for muscle building because they are full of fiber, which gradually releases carbohydrates.

Its slow release of carbs helps you train harder and longer throughout your exercise, thanks to its consistent energy levels.

Oats also contain Vitamin B, which converts carbohydrates into energy. If you're looking for the best type of oats, you might want to try Irish oats, since they are least processed.

They also claim to have a lower load of glycemic, unlike instant oats.

Egg omelet with wholemeal toast

Eating an egg omelet with whole-wheat toast as a pre-workout meal gives you two hours for the nutrients to digest and start working within your body.

It also offers you 20 to 30 grams of egg protein, which happens to be the most bioavailable protein source you can find.

Your egg omelet should include three to four eggs, tomatoes, a sprinkle of cinnamon, and a slice of cheese.

You can also mix it up by adding flaxseed oil when preparing the omelet. Flaxseed oil is rich in omega-3 fatty acids, making it perfect for post-workout muscle repair and overall health.

Adding the whole-wheat toast for muscle building gives you carbohydrates. Your body converts it to glycogen, which is the source of energy for your workout.

Chicken and rice

Eating chicken may not be the perfect pre-workout meal in 30 minutes. However, if you have a couple of hours to prepare before your exercise, chicken can be a good protein source.

It is one of the best choices since it's low-fat and high in protein.

On the other hand, rice has been considered one of the best choices for both pre and post-workout meals.

Just like the omelet and toast, the meal includes carbohydrates. Rice is also low-fat and high in protein, unlike other sources of grains.

However, you have the freedom to choose between white or brown rice.

If you want to spice up your chicken and rice meal, you can season them with garlic, lemon pepper, Himalayan pink salt, and other spices that are calorie-free. You can also try this recipe of Roasted Balsamic and Honey Chicken.



It’s important to consider what foods you consume when building muscle. Having pre-workout meals will not help you maximize your efforts throughout your workout and help you reach your fitness goals faster.

We highly recommend you to eat egg omelet and whole-wheat toast as your pre-workout meal. It has all the ingredients that will help you build muscle like protein, carbohydrates, and of course, whole wheat. This food can also serve as a post-workout meal for muscle recovery when added with flaxseed oil.


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