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Eat these foods before hitting the gym: Recommended


How do you treat your diet before starting a workout?

For many individuals, the idea that one shouldn’t eat prior to a workout or simply because they don’t know what to eat prior to going to the gym is a common misconception, which is why so many people go to the gym on an empty stomach.

However, this does not imply that you should overeat in the hours leading up to your workout. The goal is to strike a balance by eating at the appropriate times of day and day of the week.

Expert Namrata Purohit says, “Exercising with a full stomach is not optimal, hence eating at the correct time is crucial. In the midst of an intense exercise session, even hunger might be a deterrent.

Because carbohydrates are the primary source of energy for the body, a high-carbohydrate diet is best. As a result, easy-to-digest carbohydrates that provide sustained energy and help curb hunger while exercising are a necessity. Before working out, you should consume the following foods:


When time is at a premium for most, some people prefer working out in the evening or at night, rather than in the morning.

Having brown rice and chicken is an excellent choice for them. “Brown rice is absorbed slowly and is a healthy supply of fiber and carbohydrates, while the chicken is an ideal form of lean meat and protein,” says nutritionist Dr. Zainab Sayed.

As a result, it’s an excellent pre-workout choice. Two pieces of chicken and a medium bowl of brown rice (30 grams uncooked brown rice) will provide roughly 200 to 300 calories.


When you’re jogging on an empty stomach and can’t have a meal a few hours before your workout, oatmeal is a terrific option. Oatmeal is well-known for its ability to calm the stomach and provide a significant amount of energy. Even better if you add a little bit of fruit to your porridge.


These are extremely popular with gym-goers. “Protein is essential for the total growth of muscles, bones, and even the skin,” adds Namrata. If you don’t get enough protein from natural sources, a protein shake is a decent substitute.

For athletes and those who regularly work out, a post-workout protein drink is great, but not every few hours.” She warns about the dangers of protein shakes, including kidney damage. In order to determine the required daily protein consumption, one need visit a doctor.


They are high in sugar and carbohydrates, which provide the body with energy. Carbohydrates abound in these delectable treats. ‘Eating a medium-sized banana around 45 minutes to an hour before your workout often suffices,’ says celebrity trainer Sameer Purohit.” It’s as though you’re giving your body more fuel. However, each individual should be aware of and responsive to the needs of his or her own body.


Yes, that’s correct. A whole wheat or multigrain bread for the sandwich, plus a whole wheat bagel are the secret here. Naturally occurring sugar, i.e. energy, in honey is one of its many benefits.

If you’re concerned about the caloric content of this meal, Dr. Rainab offers this advice: “If you’re working out in the morning, then have a brown bread peanut butter sandwich, as you have been fasting for the last eight to nine hours”


You’ll have more energy during your workout if you eat a granola energy bar. Carbohydrates are the primary source of energy in most energy bars. There are a few things to keep in mind while purchasing an energy/granola bar,” explains Sameer.


Small amounts of calcium, proteins, and natural sugar can be found in curds. It’s a terrific pre-workout food because it’s light on the stomach and easy on the digestive system. Yogurt can be quickly energized by mixing in some whole-grain cereal, fruit, or honey.

Bottom line

Feeding on the above foods should get you started. However, if you want to learn more about how to diet properly as you work out, follow our daily updates for more.

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