What to Eat Before a Workout: Insights from a Nutritionist

Leaving the cozy embrace of your bed for a morning workout demands a formidable energy boost. But what should you eat pre-workout to achieve it? If you're aiming to enhance your energy levels during the workout and maintain your body's momentum afterward, paying attention to your pre-workout breakfast is crucial. Here, a nutritionist shares all you need to know:

Add this to your diet before a morning workout:

According to Vedika Premani, a clinical dietitian at Sir H N Reliance Foundation Hospital in Mumbai, complex carbohydrates take center stage in a pre-workout diet. She advises, “Consider adding whole grains and lean proteins to your plate in the morning for a steady release of energy in the body during the workout. Some easy pre-workout meals to try include oatmeal or whole-grain bread with a serving of protein from eggs, yogurt, or a protein smoothie,” she explains.

Fruits also serve as another natural source to stabilize energy levels during a rigorous workout. “As always, hydration is essential as it helps in recovery and regulates body temperature during the workout,” she emphasizes.

Avoid these foods in your pre-workout diet:

While proteins and complex carbs make the cut, certain foods need to be excluded from your morning breakfast plate if you want to make the most of your time at the gym. Premani agrees and adds, “Foods that are high in fats, spices, or sugar should be avoided before working out as they can lead to gastric discomfort, indigestion, heartburn, or cause a crash in your energy levels.”

Follow this food plan:

If you want to take the guesswork out of your breakfast, here’s an easy-to-follow plan that will have your energy levels soaring through your workout:

1. Carbohydrates:* Oatmeal or whole-grain bread or sweet potatoes

2. Fruits:* Bananas, berries, or citrus fruits

3. Proteins:* Egg toast or hard-boiled egg or yogurt

4. Hydration:* Coconut water

Once your workout is done, it's time for a post-workout meal that is balanced in proteins, carbohydrates, and fats. Premani adds, “The body needs good quality proteins to repair the wear and tear of muscles after the workout. This can come from lean cuts of chicken, fish, or eggs, pulses, lentils, and dairy products like yogurt or paneer in combination with cereals like brown rice or millets that aid energy. Essential fatty acids like omega-3 should also be included in the form of nuts and oilseeds for quicker recovery,” she concludes.