Pre-workout: what to eat and avoid

A good pre-workout diet is essential to optimize your performance and ensure you are always at your best. 

If you are looking to maximize your performance in the gym or during physical activities, pre-workout nutrition is essential. In this post, we will explore the best foods to eat before a workout and what to avoid, helping you achieve your goals in a healthy way.


Why is pre-workout nutrition important?

The pre-workout meal plays a crucial role in performance and muscle recovery. It provides the energy needed to maintain intensity and endurance during exercise, in addition to helping prevent injuries.

Best foods to eat before a workout:

1 - Complex carbohydrates

Carbohydrates are the main source of energy for the body. Choose sources such as:

Oats: Rich in fiber, provides sustained energy.

Sweet potatoes: A low glycemic index carbohydrate, ideal for long workouts.

Whole wheat bread: Practical and quick source of energy.


2 - Lean Proteins

Proteins help with muscle recovery and building. Some good options are:

Greek yogurt: Combines protein and probiotics, which aid in digestion.

Grilled chicken: A popular choice and high in protein.

Eggs: Versatile and rich in essential amino acids.


3 - Fruits

Fruits are excellent for providing quick energy and vitamins. Consider:

Banana: Rich in potassium, helps prevent cramps.

Apple: A quick source of natural carbohydrates.

Berries: Antioxidants that aid in recovery.


4 - Nuts

Nuts and seeds provide healthy fats and energy. Try:

Almonds: Rich in vitamin E and protein.

Chia seeds: Source of fiber and omega-3.

What to avoid before a workout:

1 - Foods high in sugar

Avoid sweets and sodas. They can cause glucose spikes followed by sudden drops in energy.


2 - Fatty foods

Fried and processed foods can cause digestive discomfort and reduce performance.


3 - Excess fiber

Although fiber is important, a meal too rich in it before training can cause bloating and discomfort. Opt for moderate portions.


4 - Excess caffeine

While a moderate amount can help, too much caffeine can cause anxiety and affect performance.

Timing: Eat your pre-workout meal about 30 to 60 minutes before exercising.

Hydration: Don't forget to drink water before starting your workout.

Experiment: Everyone's body reacts differently, so experiment with different food combinations to find what works best for you.


Prioritize complex carbohydrates, lean proteins, and fruits, while avoiding foods high in sugar and fat. With these tips, you'll be better prepared to achieve your fitness goals!!