In an ideal world, we should exercise in a fasting state to tap into stored glycogen stores to shed weight rapidly, but a lot of people feel they cannot perform intense workout on an empty stomach, more so if they are exercising or hitting the gym in the afternoon or towards the evening. Also, lack of energy would prevent you from even attempting high intensity workout due to the fatigue factor. Frankly speaking, if you are working out for just 30 minutes, there’s hardly any requirement for any kind of pre-workout meal. However, a time duration of more than 40 minutes and one that involves high intensity, may require an extra boost of energy in terms of a pre-workout meal. It is essential to choose a meal that does not weigh down in your tummy, gets easily digested, and does not make you drowsy. Also, make sure you are eating a meal at least one hour before exercising. But the important question remains, what kind of a pre-workout meal would help you to lose weight? In this post, we list out 15 Best Pre Workout Meals to Lose Weight.
Why Pre-Workout Meals are Needed?
When you consume the right kind of a meal before a workout session, it helps you to motor through physically-draining exercises with more energy and stamina. The body burns glucose for a few minutes of exercise and if the workout is intense, it starts to burn lactate and then if the same pace is continued, the body will start to burn fat for energy. One should maintain a balance between good carbs and protein as pre-workout meal. Do not eat more than 300 calories, in fact, keep the calorie count between 100 to 300.
Different Pre-Workout Meals for Low Intensity and High Intensity Workout?
On days when you are doing high-intensity exercises such as running, Jumping Jacks, Mountain Climbers, and other such ones that can get your heart rate up, eat a combination of complex carbohydrates and protein. On days when you treat the body to low-intensity exercises, avoid carbs to burn fat and preserve muscle.
20 Best Pre Workout Meals to Lose Weight:
1. A handful of nuts: Almonds, pistachios, cashews, walnuts, just a handful of these nuts, which are rich in protein, omega-3 fatty acids, and potassium, and trace minerals, are great if you do not want to eat too much before a workout but still want energy to last through intense exercises. They will also help in recovery of muscles post workout.
2. Banana: This is another snack for people who want just a light bite before hitting the gym. Pick a medium-sized banana which is not too ripe (you don’t want too much fructose). Like nuts, banana is rich in potassium and helps in post-workout muscle recovery.
3. Apple with one tablespoon of Peanut Butter: Rati Beauty highly recommends eating apple slices with a scoop of peanut butter as mid-day snacks. They also would work well as a pre-workout meal because peanut butter has healthy fats and protein and apple is a good source of energy and carbs.
4. Brown Bread Sandwich with Peanut Butter: Feel that just one banana would not be enough to last you through one-hour of weight lifting at the gym? Then, make yourself a sandwich with two slices of brown bread with one or two tablespoons of peanut butter.
5. Homemade Energy Bars: Store-bought protein bars have added sugar, flavours, and what not – not an ideal workout meal. Make yourself energy bars by roasting half cup rolled oats, a few de-seeded dates, 4 tbsp peanut butter, and 2 tbsp honey if you want to sweeten things a bit more. You need not bake these. Cut them into bars and store in an air-tight container.
6. Oatmeal: Oatmeal is a staple for everyone who is trying to lose weight. Oats have complex carb which slowly release energy and do not have many calories. They come with soluble fiber too. Top oatmeal with nuts and fresh fruits such as strawberries or banana.
7. Protein drink: For some people, protein drink by mixing a scoop of protein powder in water is enough.
8. Protein Smoothie: Make your own protein smoothie with one banana, 1 tbsp of flaxseeds, one scoop of protein powder, and maybe strawberries.
9. Boiled eggs with toast: Want an easy way out? Boil one or two eggs and have them with a toast.
10. Cheese Sandwich: A cheese sandwich made in your own style will also work as a pre-workout meal.
11. Orange: A single orange will work just fine.
12. Coffee: A cup of black coffee will boost metabolism and give you that much-needed energy for exercises if you do not want anything at all to eat.
13. Greek Yogurt with Fresh Fruit: Unflavoured Greek yogurt does not have any artificial sweeteners or flavours added, so it’s a good source of protein without spiking up your insulin majorly. Adding fresh fruits will give the much needed carb dose too.
14. Boiled Sweet Potato: Have you thought about boiled sweet potatoes as a snack before workout? With their complex carb content, they give a good boost of energy.
15. Flaxseed Smoothie: Make yourself a pre-workout smoothie with 1 scoop of whey protein, 1 tbsp of flaxseed, and one whole banana. This also tastes so yummy and you can get added kick by mixing 1 tbsp of coffee powder.
16. Chicken with Brown Rice: If you are working out in the afternoon or towards the evening, you may want a bit something more, chicken with one cup of brown rice is ideal in this case.
17. Almond Butter and Banana Sandwich: Almond butter is an amazing source of protein and healthy fat and combined with banana and brown bread would make a healthy sandwich before workout.
18. Hummus with Carrot Sticks: A good source of protein, a cup of hummus made with chickpeas and carrot sticks to go along makes an amazing snack, pre or post workout.
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