The pre workout foods we consume is the fuel that gives us the energy we need to succeed in our workout. Like an engine requires fuel to travel vast distances at high speeds, the human body requires sustenance, nourishment, and energy to move forward and grow.

However, just like a vehicle engine, various fuels will produce various results, which is well worth noting when it comes to working out, getting fit and getting your body to the optimal level of performance. By choosing the right pre workout meals for the right activities that you’re engaging in, you can make sure that you’re giving your body everything it needs to achieve the best it can.

Today, we’re going to explore the ins and outs of what makes which pre workout meal right for which workout, as well as detailing 25 of the best pre workout foods that you’ll need to be thinking about pre workout.

The Right Pre Workout Meals for the Job

Thanks to the vast variety and types of foods on offer, whether they are high or low calorie, sugary, full of vitamins and minerals or slow-release energy, different types of food can be used for different types of workout, such as weight loss, endurance training or building muscle.

Everybody has their own workout plans, their own targets, goals, and way of doing things. For example, if you’re an endurance athlete, you’ll train for high-level and perhaps even competitive events. You are likely to burn a lot of calories regularly every single week and will require more consistent amounts of energy.

On the other hand, a bodybuilding-type athlete will want to grow muscle and may even want to gain purposeful weight in certain areas of their bodies. With this comparison in mind, it’s easy to see that the type of foods these athletes are consuming will be different and will need to be chosen selectively so they can enjoy the full benefits of them.

Here’s a breakdown of what pre workout meals you should be eating about 1-2 hours before your workouts and then 1-2 hours afterward.

Carbs Pre Workout Foods

By consuming carbs before your workouts, you’ll provide your body with the fuel it needs to complete the workout effectively. These can be used for both long and short workout sessions.

This group can also help you to preserve and protect your muscle mass from damage and helps to manage the amount of glycogen your body is producing. You’ll also receive an essential spike in insulin.

Fats Pre Workout Foods

While fatty foods are not going to fuel your workout or boost your performance in the same way that carbs do, fats are essential when it comes to slowing down your digestive functions, meaning you’ll be able to maintain your blood sugar levels and insulin levels for longer; ideal for workouts.

Natural fats are also great for providing you with the essential vitamins and minerals your body needs to perform to the best of its ability, helping you maintain a healthy diet.

Top 25 Simple Pre Workout Meals

Now you have everything you need to know under your belt, to help you get started, we’ve compiled with an extensive guide of the Best 25 pre workout foods that you should be thinking about.

Whether you’re looking to set a personal best, enhance your endurance capabilities or gain weight/muscle, these are the foods that will help you get the best results.

1 - Sweet Potato & Salmon : Build And Develop Your
Muscle With This High Protein Recipe

Sweet Potato & Salmon : Build And Develop Your Muscle With This High Protein Recipe

This is perhaps one of the best pre-workout meals you can have since it covers everything you’ll want from any workout. The salmon is one of the richest sources of protein which will assist you in any muscle-related high-intensity exercise, whether you’re building muscle or repairing it.

On the other hand, the sweet potato is a rich source of complex carbohydrates that will provide you with slow-release energy to keep you going throughout your entire workout. This recipe will take about 45 minutes to prepare and cook and will need to be eaten between 1.5 - 2 hours before your session, so it has a chance to digest.

All you need is salmon (170g portion) and sweet potatoes (120g) but feel free to add your own spices, seasonings and herbs for taste. If you’re on a fish-free diet, simply replace with your regular alternative.

Serving Size: Approx. 300g

Calories 319
Fat (g) 10.7
Protein (g) 33.6
Carbohydrates (g) 27.9

2 - Refuel Your Energy Level With Almond
Butter Rice Cakes

Refuel Your Energy Level With Almond Butter Rice Cakes

While rice cakes are typically associated with people who are trying to lose weight, making up a meal with them in the right way can not only provide you with a range of benefits that can help you pack on mass and increase your weight, but also supply your body with a range of benefits such as increased energy levels and an improved digestive system.

This simple recipe simply takes two rice cakes and almond butter (4tsp) which you’ll spread like butter on toast. This takes less than a few minutes to make and can be consumed any time up to when you start your workout.

In addition to increased levels of energy throughout your workouts, this recipe prides itself on lower levels of salt, which stops you getting thirsty during your sessions and has increased levels of healthy fats for muscle and weight-building practices.

Serving Size: 100g

Calories 497
Fat (g) 42
Protein (g) 12
Carbohydrates (g) 24

3 - Step Up Your Energy Level With This Delicious
BLT-Stuffed Avocados

Step Up Your Energy Level With This Delicious BLT-Stuffed Avocados

Why not try cutting up your classic BLT ingredients and placing them into an avocado, perhaps even hollowed-out with a little light mayo or the sorts. These are quick and easy pre workout meals that will take no longer than ten minutes to prepare and should be eaten about an hour before you plan to workout.

All you need is an avocado (1 medium) which you’ll slice in half, chopped tomato (150g), chopped lettuce (150g), streaked and cooked bacon (4 streaks), cut it all up, mix together into a bowl and place into your hollowed-out avocados and then you can enjoy! If you’re vegan, simply replace the bacon with whatever alternative you like!

This snack meal is great as you can enjoy the proteins from the avocado that help with your muscle building functions, as well as the goodness and a tonne of vitamins from the vegetables to help you fill full and hydrate your body with little amounts of fat for energy.

Serving Size: Stuffed Avocado Half x2

Calories 189
Fat (g) 16
Protein (g) 4
Carbohydrates (g) 10

4 - Invigorate Your Strength During Workout
With Omelette/Scrambled Egg

Invigorate Your Strength During Workout With Omelette/Scrambled Egg

Consumed 1-2 hours before your workout begins, this classic breakfast or lunch takes only five to ten minutes to prepare and is great as a quick meal or as a full lunch, depending on what you want to include with it.

For starters, choose two large eggs, crack them into a pan and cook for five minutes on medium heat. However, you can choose to add whatever you want, whether that’s veggies, spices, herbs, chunks of meat or even cheese. Whatever you choose, be aware of the fact that cheese is far fattier than vegetables, so choose wisely.

If you’re a vegan, you can either fry scrambled tofu or use a vegan-friendly egg replacement. Since these eggs are full of protein and slow-release fat, it makes these pre workout foods perfect for muscle-related workouts, such as weightlifting, bodybuilding, or even endurance muscle activities.

Another alternative you can enjoy here is a Baked Broccoli Cheese & Pepper Omelette that is bulkier than an omelet, and should, therefore, be consumed 2-3 hours before your workout, but provides many benefits

The recipe is simple. At its core, you’ll need eggs (4 medium-sized), broccoli (120g), milk (50ml) and seasoning (salt, pepper etc.) Simply add it all into a pan as you would your typical omelet. However, if you’re adding meats, cheese, or other vegetables, these may need cooking beforehand.

If you live on a dairy-free diet or are lactose intolerant, you can simply leave out the meat items and replace the cheese with vegan, dairy-free alternatives.

Serving Size: 2 / 4 Large Eggs

Plain Omelette
Calories 140
Fat (g) 10
Protein (g) 12
Carbohydrates (g) 0

5 - Dark Chocolate

Pre Workout Foods Dark Chocolate

While chocolate may be one of the last things you think of when it comes to pre-workout foods, dark chocolate (chocolate without the milk) can be incredibly beneficial for you in small amounts. Many studies have shown that the chocolate can provide a sugary-based burst of energy, helps you resist fatigue and helps you perform better overall.

The reason you’ll want to go for 70% (or above) dark chocolate is that it comes rich in nutrients, help to actively improve your blood flow, reduces your overall blood pressure, cuts down your risk of heart disease, can help encourage weightloss, and even prevents diabetes.

It’s important to remember that this doesn’t mean you should be eating an entire bar, just a few squares to receive the benefits. The preparation time is however long it takes you to buy it in the store and can be eaten as early as 15 minutes before your workout session.

Serving Size: Approx. 40g

Calories 240
Fat (g) 16
Protein (g) 3
Carbohydrates (g) 21

6 - Chicken and Guacamole Meal

Chicken and Guacamole Meal Pre Workout Foods

This recipe is an incredibly easy and fast meal to make which is ideal if you haven’t got much time to make substantial, but it’s worth noting that you’re still going to want to consume this meal around an hour and a half before you start your session to help it digest properly.

The benefits of this meal include the protein from the chicken and condiment which will help you build and repair your muscles before and after your workouts. Furthermore, this meal can help your brain to release acetylcholine and dopamine, ‘feel-good’ chemicals that can help to increase your focus, motivation and drive to succeed in what you’re doing.

This meal takes less than 15 minutes to make, and simply requires chicken (2 ½ cups) and guacamole, which can buy pre-made or make your own using avocados (6 medium) and fresh lime juice, plus any seasoning you want to add.

Simply cook and shred your chicken, mixed in with your guacamole, and you’ll be ready to eat! If you’re following a vegan diet, simply replace the chicken with a vegan-friendly alternative.

Serving Size: Approx. 250g

Calories 253
Fat (g) 11
Protein (g) 46
Carbohydrates (g) 1

7 - Apple & Peanut Butter

Apple Peanut Butter Pre Workout Foods

If you’re looking for something quick and easy that you can snack on about 30 minutes before your workout while still receiving some great benefits, a sliced apple (one medium) and some peanut butter dip (no more than 30g), could be exactly what you’re looking for.

The quick snack takes no longer than five minutes to prepare at any time or anywhere and is a nice calorie and glucose boost to help you get started in your workout. What’s more, the sugar, fats, and proteins from the peanut butter, regardless of how small, can be extremely beneficial in keeping you going!

If you suffer from a nut allergy, you can either replace the peanut butter with a friendly alternative or replace it completely using something like chocolate butter or spread. However, be aware that these are trans-fat products and should only be consumed in small amounts.

Serving Size: Medium (about 150g)

Calories 100
Fat (g) 2
Protein (g) 1
Carbohydrates (g) 24

8 - Bulk Up Fast With This Rice, Chicken and
Vegetable Bodybuilding Recipe

Bulk Up Fast With This Rice, Chicken and Vegetable Bodybuilding Recipe

Perhaps one of the most common pre-workout meals around the world for bodybuilders, this simple meal covers all the basic food groups while providing you with enough calories, carbohydrates, lean proteins and even amino acids to help assist muscle growth and release energy over long periods of time (slow release).

Due to the bulk of this meal, you’ll want to be consuming it around 2-3 hours before you start your workout and will need minimal preparation (about 15 minutes).

Simply cook your chicken (100g breasts), boil the rice (200g boiled or microwaved), eggs (2 beaten) and steam the vegetables (150g mixed frozen or cut fresh) and chuck it all together onto a plate. Add any spices or flavorings you like!

You can even remove the rice, which means you’ll be cutting back on carbs and focusing more on the protein, by simply grilling the chicken and vegetables. This creates a meal ideal for bodybuilding and muscle gaining exercises where you’ll need to repair your body during the recovery period.

This meal is super easy to prepare (taking around half an hour) and will only require the chicken (two breasts) being grilled and the vegetables (200g mixed) steamed.

If you follow a vegan or vegetarian diet, you can replace the chicken with a healthy meat substitute, or a natural product like tofu or Quorn.

Serving Size: Approx. 300g

Calories 576
Fat (g) 9
Protein (g) 43
Carbohydrates (g) 68


9 - Maximize Stamina, Improve Blood Flow and
Reduce Muclse Pain By Drinking
Coffee Before Workout

Maximize Stamina, Improve Blood Flow and <br />Reduce Muclse Pain By Drinking Coffee Before Workout

You can consume caffeine from a range of sources, whether that’s tea, coffee, energy drinks or even chocolate but you’ll want to make sure that you’re consuming it from the right source. After all, having a hot chocolate which has caffeine but also a tonne of sugar will do more harm than good.

Instead, go for a single cup of plain black coffee, or use a little milk or soya milk if needed. Try to avoid sugars where you can as well. Caffeine is most effective when consumed between 15-60 minutes before a workout and only takes a couple of minutes to prepare, but the results can still be seen for up to 90 minutes after consumption.

Serving Size: About 200ml

Calories 1
Fat (g) 0
Protein (g) 0
Carbohydrates (g) 0


10 - Bulk Up Your Muscle Fast with
Protein Shake

Bulk Up Your Muscle Fast with Protein Shake

Of course, easily the most common form of pre-workout (and post-workout) meal/snack is the protein shake. These shakes can be made in less than a minute and consumed at least 30 minutes before you start your workout. There are all kinds of different types of protein that can be added to your protein shake.

Casein is a type of protein that offers longer periods of protein breakdown in the body due to amino acids in the body, meaning workouts can last a lot longer. Another type is whey protein, which allows higher but shorter lasting breakdown of protein for shorter, more intense workouts.

There are also different forms of whey protein. Whey Protein Concentrate (WPC) contains lower levels of fat and low levels of carbs, with around 30-90% protein. Whereas whey protein isolate (WPI) is processed further, removing all fat and leaving at least 90 percent protein.

No matter which type or brand of protein you use, a protein shake is ideal for providing you with simple carbohydrates and fast-release proteins that give you everything you need when it comes to building and protecting your muscles, regardless of the type of workout.

Serving Size: 1 Scoop (about 28g)

Calories 100
Fat (g) 0
Protein (g) 20
Carbohydrates (g) 5

11 - Sustain Your Workout Momentum By Consuming
Carrots Dipped in Hummus

Sustain Your Workout Momentum By Consuming Carrots Dipped in Hummus

If you’re looking for something quick, easy and that provides you with a large amount of protein to help you enhance and improve the quality and repair/growing process of your muscles, as well as simple carbs to help you get the energy you need before your workout, this is the recipe for you.

Taking less than five minutes to prepare and make and suitable for consumption up to half an hour before your workout, simply grab some shop-bought hummus (60g), or make your own using chickpeas or even cauliflower. Then, simply dip in your chosen vegetables, usually carrot sticks (20g) and enjoy!

Serving Size: About 80g

Calories 95
Fat (g) 5
Protein (g) 2
Carbohydrates (g) 5

12 - Quckly Raise Your Energy Level With Greek
Yoghurt And Dried Fruit

Quckly Raise Your Energy Level With Greek Yoghurt And Dried Fruit

Due to the sweet, sugary and high-calorie nature of the Greek yogurt and dried fruit blend, this pre workout meal is ideal for giving you the quick energy boost you need to give your best performance yet.

Typically consumed around 1-1.5 hours before your workout, this meal can even be a leading source of protein to help build and protect your muscles. Prep for this meal will take less than a couple of minutes as you simply add yogurt (180g) and dried fruit (4 tablespoons) to a bowl and enjoy!

For vegans or those intolerant to lactose, you can replace the Greek yogurt with a vegan alternative. Likewise, you can replace the dried fruit with berries and granola, an easy mixture that consists of mixed nuts (175g), rolled oats (450g), sesame seeds (50g), sunflower seeds (50g), sunflower oil (125ml), runny honey (100ml) and dried berries or cherries (170g).

This version of the recipe will provide you with many different macro counts as you’ll see below but can provide a range of other benefits including higher energy levels, reducing feelings of hunger and more protein.

Serving Size: About 190g

Calories 205
Fat (g) 1.9
Protein (g) 13.5
Carbohydrates (g) 29.7

13 - Fuel And Boost Your Energy With Whole
Wheat Bagel & Jam

Fuel And Boost Your Energy With Whole Wheat Bagel & Jam

This incredibly simple meal can be eaten anytime up to 15 minutes before the start of your workout and is ideal at providing you with the fuel and energy you need to perform outstandingly from start to finish.

This works because both bagels and jam are high in simple carbohydrates and therefore incredibly easy for your digestive system to absorb. Both of these ingredients are also low in fat, as long as you use the jam sparingly (no more than a teaspoon) or just low-sugar varieties.

Alternatively, you can replace the jam with honey which is another great way to boost your workout from the start, due to the natural sugars in the honey, as the bagel carbs fuel you throughout.

Serving Size: 2 Bagels

Calories 479
Fat (g) 2
Protein (g) 20
Carbohydrates (g) 97

14 - Pump Up Your Performance During Workout
With Turkey Meatballs, Pasta & Salad

Pump Up Your Performance During Workout <br />With Turkey Meatballs, Pasta & Salad

If you’re planning to engage in a high-intensity workout, such as endurance cardio or heavy weightlifting, you need the energy to see you through from start to finish, as well as protein to help you build and repair your muscles during and after the session.

Turkey meatballs with pasta and salad cover all the bases here and is a quick yet highly effective meal that helps you to maximize your performance in all areas. For this recipe, all you need is turkey mince (500g), or buy pre-made meatballs, onion (50g), feta (50g), egg (1 medium), pasta (100g) and then roughly 100 grams of mixed salad, which can be pre-purchased leaves or a mixture you make yourself.

You’ll also want teaspoons of your own seasoning, including diced black olives, garlic, oregano, paprika and even chili, but these can all be customized to your own taste.

To make the meatballs, simply combine all the ingredients into a bowl, mix thoroughly together, hand-rolled golf-sized balls and bake in a 170°C oven for 20 minutes. Boil your pasta using the packaging instructions and add your salad at the end.

For vegans and other dietary requirements, simply buy pre-made vegan alternative meatballs or vegan-friendly mince. You can also remove the feta entirely or replace with a low-fat vegan/lactose tolerably alternative. Since this is quite a substantial meal, you’ll want to consume this around 2-3 hours before the start of your workout.

Serving Size: Approx. 300g (Four meatballs)

Calories 783
Fat (g) 33
Protein (g) 48
Carbohydrates (g) 76

15 - Boost Your Stamina and Endurance with
Blueberry Maca Muffins

Boost Your Stamina and Endurance with Blueberry Maca Muffins

These small Maca muffins are ideal as a pre-workout snack because not only do they contain the essential carbohydrates you need for slow-release energy to sustain you throughout your workouts.

This is because they include a range of different ingredients that cover all the essential nutrient groups. With the traditional blueberries (2 cups), you’ll be providing your body with antioxidants to promote good health and fight disease.

You’ll also use chia seeds (1/2 cup) that are loaded with healthy fats, bananas (3 medium) for potassium and slow-release energy, and Maca (1/4 cup) to help you improve your stamina and endurance. For this recipe, you’ll also need almond milk (2 cups) which are great if you’re vegan, baking powder (2 tsp) which holds the muffins together and oats (2 ½ cups) which is the main foundation of the muffins that are renowned for their content of healthy carbs.

To produce these muffins, simply add all the ingredients together except half the oats and milk, mix together, then add the other ingredients slowly and while pulsing. When everything is mixed together, scoop the mixture into muffin cases or a baking tray and bake for 35 minutes on high heat (350°F). This recipe will produce around 8-10 muffins, depending on how big you make them.

You can even freeze these muffins to keep them fresh and reheat them to enjoy the warm about 30 minutes before you plan to start your workout.

Serving Size: 2 Muffins

Calories 283
Fat (g) 6
Protein (g) 11
Carbohydrates (g) 48

16 - Supercharge and Maintain Your Energy Level
During Workout With Banana

Supercharge and Maintain Your Energy Level During Workout With Banana

Bananas are simply one of the best pre workout foods available, giving you the energy boost and the calories you need as well as providing you with a bunch of simple carbs and even a dash of potassium. There is no preparation time for these fruits, just unpeel them and eat about half an hour before you start your session.

You can also have bananas with peanut butter on toast which provides a range of extra benefits to your workout. This includes much more slow-release energy throughout your workout to help you perform and protein to help you build muscles and leanness. This is in addition to the endurance properties that a banana already provides.

As the name suggests,all you need is three ingredients; toast (1 slice of bread), a banana (large-sized) and peanut butter (3 tablespoons). Plus, it will take no longer than a few minutes to make.

Serving Size: Medium (about 135g)

Calories 383
Fat (g) 17.4
Protein (g) 12.5
Carbohydrates (g) 50.7


17 - Tuna Pasta : Develop Muscle Fast During
Bodybuilding With Tuna Pasta

Tuna Pasta : Develop Muscle Fast During <br />Bodybuilding With Tuna Pasta

Another meal that gives you the best of both worlds, Tuna Pasta is great at least 3 hours before your workout as a proper meal or lunch and will take a maximum of 30 minutes to prepare.

This great dish has tuna (1 tin) which will provide you with the protein your body needs to repair and grow your muscles while the pasta (100g) includes complex carbs to keep your energized from start to finish. You can then add whatever vegetables you like and seasonings for taste for extra benefits, such as broccoli, mushrooms, garlic, spinach, salt, and pepper.

If you’re on a fish-free diet, you can replace the tuna with tofu or another favorite protein-rich alternative and avoid using the cheese to top it off, giving you a complete meal with everything you need for the best workouts.

Serving Size: 200g

Calories 285
Fat (g) 9
Protein (g) 33
Carbohydrates (g) 18

18 - Grow and Repair Your Muscles
With Porridge(Oatmeal)

Grow and Repair Your Muscles With Porridge(Oatmeal)

Considered by many athletes to be the ultimate workout breakfast, porridge and oatmeal is a fantastic source of complex carbohydrates and fibre that will dramatically aid your digestive functions. Due to the bulkiness of this meal, you’re going to want to consume it around 2 hours before you plan to start your workout.

The preparation time is basically non-existent (a few minutes max) by simply adding porridge (50g) and milk (300ml) into a bowl together and heating up in the microwave. For an extra kick, try adding a scoop of protein powder or fresh fruit.

Serving Size: 60g

Calories 377
Fat (g) 15
Protein (g) 16
Carbohydrates (g) 44

19 - Beef Up Your Endurance During Workout
With Chickpeas

Beef Up Your Endurance During Workout With Chickpeas

Chickpeas are a great pre-workout meal because you can consume them in a variety of ways, or simply by themselves. Since chickpeas are a leading and relatively balanced source of healthy fats, protein, carbohydrates, and fiber, they can be used to accompany any meal on this list, so you can optimize your workouts easily, depending on what you’re trying to achieve.

In its simple form, you can simply drizzle lemon juice over your chickpeas (1/2 cup) and let them soak for a couple of hours to provide with an impressive boost of energy. You’ll want to consume these chickpeas between 30 minutes to 2 hours before you start your workout for the best benefits.

Serving Size: Approx. 50g

Calories 38
Fat (g) 0
Protein (g) 1
Carbohydrates (g) 9

20 - Homemade Protein Bars

Pre Workout Foods Homemade Protein Bars

While it may be easy to go out and simply buy protein bars, making your own saves your money, time and can provide you with even more benefits since you’ll be able to create the bars to suit you. You can even make simple ones in just five or ten minutes that are suitable for vegans, gluten-free, dairy-free, sugar-free and suitable for Paleo.

All you need to do is add coconut flour (62g), 2 scoops of your favorite protein powder, peanut butter (113g) and a sweetener of your choice if you choose to use it. You can then mix all these together, mold them into bar shapes and leave in the fridge to set to whenever you want to eat them.

While these bars only take five minutes to make, you’ll want to eat them around an hour before you start your workout, giving you more than enough time to digest and get the protein you need to assist your muscle in whatever process you’re going to put them through.

Serving Size: 1 Bar (24 squares in total)

Calories 139
Fat (g) 10
Protein (g) 8
Carbohydrates (g) 6

21 - Brown Rice and Black Beans

Brown Rice and Black Beans Pre Workout Foods

This incredibly simple to make recipe can be consumed around an hour to 20 minutes before your workout to provide you with a much-needed boost of energy without being weighed down by stodgy meals that make you feel lethargic and unable to perform to the best of your abilities.

All you need to do is add boil some brown rice (1/2 cup) and then mix in some black beans (1/2 cup), and you’ll be ready to eat in less than 15 minutes. The reason we choose brown rice here over white rice is that brown rice contains bran, germ, and endosperm, which come together to make this variety much better for your digestive system, healthier with lower fats and richer in protein.

The black beans are also rich in protein which is ideal for your muscles and contains carbs that hold the slow-release energy to help you get through your workout while producing the right results the entire time.

Serving Size: Approx. 150g

Calories 46
Fat (g) 1
Protein (g) 11
Carbohydrates (g) 46

22 - Consume Shrimp Frittata With Ricotta Cheese
For Quick Muscle Growth

shrimp frittata

With a vast majority of pre workout meals, you’ll find it’s hard to get the protein you need while minimizing the number of carbs you’re consuming, making it difficult to have pure muscle growth, without gaining a bit of fat. However, this recipe is ideal for those who want absolute muscle growth without the fatty intake.

This high-protein meal is rich with eggs that help to keep you full during your session, which can only be added upon if you add shrimp to the recipe. With this hearty meal, you’ll want, as a basis; eggs (3 large), egg whites (4), ricotta (3 tbsp), cherry tomatoes (1/2 cup), peas (1/2 cup), diced onion (1/2 cup), butter (1 tbsp), and then garlic, salt and pepper to taste.

To create this recipe, you’ll need to set aside about an hour with prepping time and start by melting your butter into a pan on a low heat. Simultaneously, mix your eggs, egg whites and seasoning together. Add your ricotta and whisk well. Brown your onions in the pan and add shrimp.

Finally, add your peas, tomatoes and add everything in the pan to form the frittata, leaving the pan untouched for 2-3 minutes. You should eat this meal around an hour before you plan to start your workout. If you’re looking for a vegan alternative, replace the cheese with vegan cottage cheese and remove the shrimp, replacing it with your favorite protein-rich vegan alternative.

Serving Size: 1 Serving

Calories 247
Fat (g) 10
Protein (g) 32
Carbohydrates (g) 7

23 - Boost Your Workout Stamina With
Home Made Sports Drink

Boost Your Workout Stamina With Home Made Sports Drink

While we’re all used to Powerade and Lucozade-like energy drinks, renowned for pumping our bodies full of electrolytes that prepare our minds and bodies for sweating during short yet intense workout sessions, why spend the money in a shop when you can simply make and customise your own.

This is an incredibly simple recipe with can take only a few minutes to make but will provide enough juice to keep you going to matter what. It keeps you hydrated, energized and your body performing to the best of its ability. Drink before, during or after your high-intensity exercis, basically any time!

All you need is four ingredients, cranberry juice, not from concentrate (750ml), water (1.25 litres), maple syrup (30ml) and salt (3ml). Mix it all together in a large jug, and you’ll have more than enough energy drink to keep you going (about eight servings in total)!

Serving Size: About 80ml per Serving

Calories 114
Fat (g) 0
Protein (g) 0
Carbohydrates (g) 30

24 - Homemade Trail Mix.

Homemade Trail Mix

When it comes to a simple recipe like a trail mix, a mixture of seeds, nuts, and dried berries, not much comes close to just how effective these recipes are at giving your body everything it needs to perform optimally during workouts.

What’s more, you can customize the recipe completely depending on what you like and don’t like. However, if you suffer from nut allergies, there’s no real way you’ll be able to consume this one. These mixtures only take a few minutes to produce and can be consumed up to 10 minutes before you start working out and especially after you’ve finished your session.

You can add pretty much anything to your mixes, including nuts, dried fruit, raisins, sultanas and anything else you care to name or simply purchase a pre-prepared pack from a supplier.

Serving Size: About 25g

Calories 98
Fat (g) 4
Protein (g) 4
Carbohydrates (g) 11

25 - Strengthen Your Stamina With a Delicious
Blended Fruit Smoothie

Strengthen Your Stamina With a Delicious Blended Fruit Smoothie

While the vast majority of people will consider fruit smoothies to be a healthy accompaniment to a meal, they are, in fact, meal replacements and shouldn’t be confused. This is because a fruit smoothie is incredibly sweet and therefore full of sugars, which when consumed with a meal can be too much.

However, while packed the nutrients of whatever selection of fruit (around 500g) you choose to blend, this smoothie, that can be consumed at any time before your workout, is full of instant-effect calories and fast-acting glucose to give you all the energy you need to be the best.

Of course, the macros here depend on the ingredients you use and the quantity in which you produce them, so make sure you’re working them out using an online macro calculator, such as this one.

Nevertheless, to get you started, one simple recipe you can follow is for a basic protein and banana smoothie. For this, you’ll need a banana flavored whey protein powder (1 scoop), cashew butter (300g), fat-free yogurt or your favorite vegan alternative (300g), banana (1 medium) and you can even add peaches (80g) and ice.

Alternatively, you could choose a much fruiter substitute, such as your typical whey protein powder (1 scoop), blueberries (80g), spinach (50g), orange juice (150ml) and fat-free yogurt or your favorite vegan alternative (300g).

Simply blend all the ingredients together in your blender or food processor, drinking it immediately or storing it in the fridge to keep it fresh. However, make sure you’re consuming all your smoothie with 24-hours of making it. Otherwise, it will congeal.

Serving Size: 500g (about 20oz)

Calories 514
Fat (g) 6
Protein (g) 45
Carbohydrates (g) 70

Breaking Down the Basics of Pre-workout Foods

When we consume foods, there are two main areas that we look at that can help you to increase the effectiveness of your workouts; carbohydrates and fats. These are going to be the main points of focus when we’re looking at the foods that you want to be eating before you start up a session.

Instant-Effect Carbohydrates

While you may consider carbs the enemy of the dieting work or as something you should avoid, this needn’t be the case. In fact, making sure you eat the right amount of carbs at the right time can be hugely beneficial to your body by creating the fast-release energy you need.

You can consume these carbs before, or after or either end of your workouts. These instant-effect carbs work in the same way that sugar, or glucose, works when it comes to giving you the boost you need to perform at your optimal level.

As you may know, when we’re working out, our bodies take advantage of glycogen that gives us this required amount of energy. While there are some people that suggest that our bodies will restore these glycogen levels within 24 hours, consider the fact that many of us still have fairly intensive days after we work out, which makes it essential to our well-being to restore these levels as quick as possible.

Consuming these power-carbs also causes the insulin levels within us to spike. In short, insulin is an anabolic hormone and is commonly associated with muscle synthesis; or repairing the muscles after a workout. There are also studies that suggest that insulin can help reduce the risk of muscle damage, or muscle catabolism.

One study on post-workout found that meals with protein and meals with protein plus fast-acting carbs had the next-to-no difference when it came to the amount of insulin that was produced by the body. This means even something as small as a protein shake can be enough to get your body working to its best potential.

The Essential Fats

While the diet and health industry, especially the commercial side of it, have given fat a bit of bad name and many people believe that fats are bad as they make you gain weight and cause all kinds of health problems. However, this couldn’t be further from the truth.

While excessive amounts of fats, and industrial trans-fat, are bad for your health, a little bit of fat here and there in the right places, at the right times, with the right amounts, can give your body a whole lot of positive benefits.

The first thing you’ll need to remember is that there are multiple kinds of fat. The natural fats you get from eating meat, such as lamb, grass-fed animals and products like coconut oil can be extremely beneficial to your well-being. However, fats from sweets, crisps, deep-fried foods and chocolate come from sugars or grease and will only do you harm.

After many recent studies, it was discovered that these helpful and beneficial fats could be very supportive to an athlete or somebody working out. By remembering that fats can contain up to 9 calories per gram (making it the most calorie-packed substance) consuming a little of these fats is enough to give you an outstanding energy boost to perform to the best of your abilities.

While its best to avoid certain saturated fats as well as making sure you choose which fats to eat for what exercises (for example, fats will bulk you up and weigh you down when it comes to weightlifting or HITT exercises), if you’re training your endurance and stamina abilities, this could be an area well worth your attention.

Take Your Workouts to the Next Level

In addition to making sure that you eat the right pre workout foods, there are several other processes you can engage in before you start your workouts to ensure that you’re getting the maximum return and the best results back. Here’s a few to get you started;

Get Enough Sleep

This is perhaps the most common practice you’ll see on any health and well-being advice page, and for a good reason. When you sleep, you’re actively giving your body the opportunity to rest and recover properly, as well as restoring your energy levels to the best levels possible.

However, not getting enough sleep means that you’ll feel far much more fatigue throughout the day and suffer from less energy, always resulting in less productive workout sessions. Aim for at least eight hours a night, and you’ll see a dramatic improvement.

Stay Hydrated

Our bodies are made up of a huge percentage of water which means that we need to make sure that we’re drinking enough throughout the day to maintain this level of hydration. Failure to do so will only result in our bodies not working to their full potential and a noticeable lack of energy.

Make Sure You Warm Up

As you may a start on your workout sessions, it’s so important that you start slowly by warming up your muscles, stretching them, so they are ready for more intense workouts. It doesn’t matter if your workout is ten minutes long or an hour, you need to stretch out your muscles and warm them up, or risk damaging them.


When it comes to your exercise workout routines, while many of us focus on the ins and outs of our techniques and the types of workouts that we’re doing, while these elements are important, there are many more aspects at play that need to be considered.

By making sure you’re eating the right pre workout food at the right time, giving your body all the vitamins, fuel and nutrients it needs to perform to the best of its ability and taking care of yourself between workout sessions, you can be sure that you’ll be working out the best you can every single time.