pre workout meal

Best morning pre-workout meal: What to eat 30 minutes before workout?

When it comes to healthy living, exercise and nutrition go hand-in-hand. However, it gets tricky to understand just how to schedule your diet, foods, and snacks throughout the day. Knowing the best morning pre-workout meal and what to eat 30 minutes before workout  can help you accomplish your fitness goals. Here’s how.

Even though there was some hype around fasted workouts (working on an empty stomach, usually each morning), many experts agree that having a bite before exercising is helpful.

Getting back to carbs from fruits, veggies, and whole-grains is particularly important for most workouts and is considered as the best morning pre-workout meal. That’s because carbohydrates offer a fuel source for your body and also boost your immunity. Your body is like a car and carbohydrates act as the fuel. If you do not have some petrol in the tank, then you cannot afford it all and you pretty much waste your workout.

The following foods are the best sources of carbohydrates, proteins & fats and top the list of what to eat 30 minutes before workout:


If you are in a hurry and only have time for a fast snack prior to your workout, then you need to grab a banana. It makes for the best morning pre-workout meal.​​

banana as a pre work out

Bananas comprise double the amount of carbs as compared to fruits such as apples and oranges, which means that they are a more substantial snack which could fuel a prolonged workout.

  • Carbohydrates: 27g
  • Proteins: 1g
  • Fiber: 3g
  • Sugar (natural): 14g
  • Potassium: 450 mg

Eating half a banana with peanut butter is actually a good way to add a few protein and fat into your pre-workout meal. This may help stabilize blood sugar level throughout the duration of your workout.


whole grain as a pre work out

​Wholegrains are more complex carbs that pack a great deal of energy. The carbohydrates slowly released into your bloodstream help in maintaining your blood sugar levels. This could enable you to sustain energy levels through an endurance workout longer than 40 minutes. The best examples of whole grains to eat before your workout include:

  •     Brown-rice
  •     Quinoa
  •     Whole-grain or multigrain bread

You need to try and consume wholegrains around an hour or so prior to your workout.


During your workout, oats can act as a go-to pre-workout meal. Much like wholegrains, they supply tons of energy and are slower to be discharged.

oats as a pre workout

Since oats may feel heavy and take some time to digest, it’s advisable to eat when you have more than an hour to get digestion in front of a workout. Any type of oats — like steel-cut or whole — may provide a fantastic pre-workout meal.

  • Calories: 389
  • Water: 8%
  • Protein: 16.9 grams
  • Carbs: 66.3 grams
  • Fiber: 10.6 grams
  • Fat: 6.9 grams

Yogurt and Fresh Fruit

If you have about half an hour before your workout, yogurt and fruit can be a practical snack. This is a good source of carbohydrates, a few fluids, and nutrients too, making it the best morning pre-workout meal.​

yogurt and fruits as a pre work out

You should opt for an unsweetened yogurt to get optimum health advantages. This gives sufficient energy, without providing you sugar. And if you never eat dairy, a plant or nut-based yogurt solution, like coconut milk or almond milk yogurt, then it can provide the same advantages.

Boiled Egg on a Slice of Granary Seeded Toast

boiled eggs as a pre workout

Boiled eggs really are a great source of protein and their yolk comprises plenty of nutrition. Combine this with a piece of bread for a good carbohydrate accession to boost your energy levels.

Chicken, Rice & Vegetables  

chicken rice and vegetable

A traditional workout meal used by bodybuilders anywhere in the world. The underlying success behind this meal is the combination of lean protein, including an excellent source of carbohydrates, also non-starchy veggies. As stated above, all three foods with unique nutrients will help give your body the energy during your workout and help with the recovery afterwards.

  • Calories: 512 calories (with chicken) 
  • Carbohydrates: 58 grams
  • Fiber: 8 grams
  • Protein: 29 grams
  • Fat: 18 grams
  • Sodium: 617 mg

Protein smoothie

protien smoothie as a pre workout

Protein powder is essential – but then, go for what you like the best. Steak or almond milk, mixed tomatoes, lettuce, peanut butter, avocado, some leafy greens are all rich in protein .

  • Calories: 380
  • Fat: 13 grams
  • Total carbs: 52 grams
  • Added sugars: 0 grams
  • Fiber: 8 grams
  • Protein: 22 grams

Scrambled eggs, avocado and veggies

Scrambled eggs, avocado and veggies

Make use of the whole egg. They’re filled with high protein and if you are including the yolk, you will find all of eight essential amino acids. They boost muscle development and recovery. Avocado provides you fat, and vegetables are also nutrient-rich sources, no matter what you pick.

  • Calories: 304.3
  • Total Fat: 22.5 g
  • Sodium: 759.7 mg
  • Potassium: 351.3 mg
  • Total Carbohydrate: 9.6 g
  • Dietary Fiber: 3.0 g
  • Sugars: 3.1 g
  • Protein: 15.2 g

Below is a brief look at the role of each macronutrient.


Your muscles use the sugar from carbohydrates for energy. Glycogen is the process by which the body stores and processes sugar, mainly in the liver and muscles.


For short- and high-intensity workout, your glycogen stores would be your muscles’ primary source of energy. However, also for long duration exercises, the level to which carbohydrates are used is dependent upon several aspects. These include the intensity, type of training as well as your general diet.

Your muscles’ glycogen stores are limited. Several studies have consistently shown that carbohydrates can boost glycogen stores and use them when boosting carbohydrate oxidation during exercise.

Carb-loading which involves consuming a High Carb diet for 1–1 week, is  actually a well-known technique to maximize glycogen stores.


Many studies have reported the potential of pre-workout protein consumption to boost athletic performance.


Eating protein (alone or with carbs) just before exercise can increase muscle protein synthesis and is the best morning pre-workout meal.

A study showed a positive anabolic response after participants consumed 20 g of whey protein before exercise.

Other benefits of eating protein prior to exercise include:

  •     A much better anabolic reaction, or muscle development
  •     Increased muscle recovery
  •     Increased power and lean body mass
  •   Increased muscle performance 


While nutrients are useful for short and– high-intensity sessions of exercise, fat may be your supply of energy for more and also moderate-to-low-intensity exercise.


Some studies have shown the effects of fat intake on athletic performance. However, these studies looked at high-fat diets over a long period, rather than prior to exercise.


It’s fine to experiment to see what to eat 30 minutes before workout and which pre-workout eating patterns work great for you personally. A number of people even like working out empty stomach, even though the research doesn’t conclude if this actually improves fat-burning or not.

Fundamentally, whatever eating habits will give you the ability to do your best really are a good option. This is a very different subject and each Individual needs to try himself and determine how his own body feels perfect.

Daniel is our UK-based freelance Editor. As part of our quest towards credible news, Doctor's Clinic Blog India affiliates with individuals from other parts of the world to provide an in-depth focus on essential topics. Daniel received his degree from the University of Sheffield, and since then, worked to multiple sites as a freelance contributor and editor.

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