You could be following the most effective training program you can get your hands on, but if your nutrition game is poor, your gains will suffer!
Once you've got your workout routine nailed down, it’s time to figure out your nutritional strategy to maximize your results.
A big part of your nutrition strategy is your pre-workout meals and snacks. Though it’s not always clear what and when you should eat before your training sessions.
The best foods and the best times to eat often depend on your goals, and are, most of the time, largely down to individual preference.
So, you’ve come to the right place to learn more. In this article, we share our favorite pre-workout meals and snacks for bodybuilding, helping you to optimize your nutrition and get the most out of your training sessions!
The Importance of Pre-Workout Nutrition
When it comes to pre-workout meals, it doesn’t have to be a formal affair.
It doesn’t have to be a sit-down meal that requires over an hour of cooking time, it can simply be a convenient, quickly prepared meal, or even a shake or smoothie.
As long as you’re getting the nutrients your body needs to perform optimally, you’re on the right track!
Eating before your workout can help fuel intense training while preparing your body for the recovery and growth phase that comes shortly after.
Though, the kind of food you eat would also dictate your metabolic state, which would affect the amount of fat and carbs you burn during the workout.
Let’s take a closer look at this!
Protein
Whatever your goal is, it’s essential to consume protein before your workout.
Your body uses amino acids (the building blocks of protein) during intense training sessions, and if they aren’t readily available from your diet, your body will break your muscle down to access them.
Protein also sets the stage for the recovery process afterward, helping to repair and rebuild damaged muscle.
So, eating protein before a workout is the best defense against losing your hard-earned muscle mass.
Carbs
When doing any kind of anaerobic workouts, such as weight lifting or a HIIT class, your body's preferred energy source is carbs.
So, it’s no wonder why consuming carbs before a workout is absolutely key for fuelling your body for the hard work ahead.
Fat
Fat is another potential energy source for your body during workouts, though more of the low-intensity kind.
Healthy sources of fats should be a part of most of your meals, particularly your pre-workout meal, if you choose to do a low-intensity workout.
When Should You Eat Your Pre-Workout Meal?
Pre-workout meals or snacks should be consumed anywhere from around 2 hours to 30 minutes before you begin your workout.
Though, this largely depends on individual preference and your goals.
For example, you may not want to consume food too close to your workout if you find you digest food slowly. Or, you may want to eat closer to your workout if you are doing a longer session.
When you decide to eat before your workout may take a little practice if you’re new to it. So, trial and error some strategies and see what works best for you!
The 5 Best Pre-Workout Meal Ideas for Bodybuilding
The best muscle gain meals are high protein and high carb. It’s recommended to consume these meals around 1-2 hours before your workout to allow plenty of time to digest, though as mentioned above, this is down to individual preference.
1) Honey Protein Porridge
Protein porridge is a great combination of slow-digesting carbohydrates and fast-digesting protein. This meal is perfect for supplying the amino acids you need alongside a big boost of carbs to fuel your workout.
Stirring in some honey would not only give it a kick of sweetness, but also supply a quicker source of energy to kick-start your session.
This meal takes just minutes to prepare on the hob or microwave, using oats, milk, whey protein powder, and honey.
2) Blueberry and Banana Smoothie
Another quick and easy meal is a smoothie. This blueberry and banana combo packs a big punch of carbs and a wide variety of vitamins and minerals.
To boost the protein, simply add a scoop of whey protein powder.
3) Rice Cakes with Peanut Butter and Jelly
As far as pre-workout meals go, it doesn’t get easier than this. A very simple, tasty snack that provides you with a good dose of protein, carbs, and healthy fats. A perfectly light choice for those who can't stomach big meals before a workout!
4) Protein Pancakes
Pancakes aren’t just for pancake day or breakfast, they also make for great pre-workout food.
The more simple protein pancake recipes include only 4 ingredients: banana, oats or flour, protein powder, and an egg or two.
A high-protein take on a breakfast classic!
5) Ground Turkey and Sweet Potatoes
Looking for something a bit more substantial before your workout?
Ground turkey with sweet baked potatoes makes for a hearty pre-workout meal. Not only supplying you with a high-quality protein source but also a great source of carbs and micronutrients.
Key Take-Homes
Your pre-workout nutrition is a key component to maximizing your gains.
For optimal muscle-building results, try to consume a pre-workout meal that provides a good combination of protein and carbs around 1-2 hours before your session.
A pre-workout meal does not have to be a time-consuming affair. Some of the simplest meals and snacks can often be the most effective!
