Best Pre-workout & Post-workout Meals For Strong Muscles

There are many misconceptions about pre workout meals before starting workouts.

What to eat, what not to eat for pre-workout and post-workout.

Don’t worry !!

Today I will solve all your problems. 

Read this blog to the end to get a clear idea of eating.

It is a very good sign that many people are focusing on their Health and Nutrition

Thanks to Covid-19  🙂

Jokes apart, Let us, deep-dive, into our topic.

Doing workouts daily is important, but having the right kind of nutrition is equally important along with exercises.

Pre-workouts and post-workouts are considered the most important meals of the day. If you miss taking the nutrition you are going to mess up the whole day.

It doesn’t matter if your goal is to build muscle or cut the fat from your body, the pre-workout and post-workout meals remain the fundamentally same.

If you do not take care of it, you won’t get the desired results.

Here I will share with you, what to have for pre-workout and post-workout.

First, we will talk about Pre-workout options that are easily affordable.

See, I won’t tell you about all the fancy products that are available in the market just to waste your hard-earned money. 

I will just stick to the products that are easily available.

A good pre-workout meal not only maximizes your performance while your working out, but will also minimize muscle damage.

So, what is the ideal Pre-workout meal?

An ideal pre-workout meal should be high in carbs, Medium in protein, and low in fat. Carbohydrates preferably complex carbs so that they provide you energy throughout your workouts. Proteins with amino acids will break down your muscle breakdown during your workouts and fats which are slow in digestion should be kept in the low range.

Here are your Pre-workout options.

Meal 1: Chana Chat


Boiled chickpeas, chopped onions, tomatoes, cucumber, pepper, rock salt. That’s it. Mix well and you are ready to eat. You can pack in an air-tight container and can carry where ever you wish to.

Meal 2: Orange Oats

Oranges are considered to be the best foods before workouts, it keeps your body hydrated and oats is an absolute complex carbohydrates and also rich in vitamin D which will eventually be converted into energy. 

Along with orange oats, you can also have few egg whites to increase the protein intake.

Meal 3: Egg white bhurji with whole wheat roti

Another easy and very effective pre-workout meal is roti with egg bhurji.


Take 2 to 3 scrambled eggs along with few slices of tomatoes in a bowl and mix it well, and please avoid that yellow yolk as it may contain fat. Prepare one roti with good wheat flour and have it with egg white bhurji.

Meal 4: Homemade Protein shake


Low-fat milk 200ml

1 banana

1 tsp peanut butter


Very simple, pour all three in a mixer jar and blend it like a thick milkshake and have it. It is completely digested

And It tastes delicious. Isn’t?

Meal 5: Banana peanut butter roti

As the name says banana has potassium, roti has complex carbs and peanut butter has protein. Take a roti spread peanut butter evenly and top it with banana slices and have it. It works for you.

Meal 6: Green oats smoothie


Spinach, banana, low-fat yogurt, and water. Blend all of them like a thick paste and drink it before workouts.

Meal 7: Customized oatmeal


Oats, Low-fat yogurt, 1 banana slice, flaxseeds, and few black raisins. Thoroughly mix them and have it.

Meal 8: Roasted chickpeas with carrot & cucumber

These two are the most effective and easy to carry pre-workout meals.

PS: Pre-workout meal are taken 1-2 hours before workouts depending mainly on 2 factors.

  1. Metabolism: if you feel your body has a high metabolism, that is why your food gets digested fast, then you can have a pre-workout meal 1 hour before workouts otherwise take it 2 hours before workouts.

  1. Amounts of fats: Quantity of fats in your pre-workout meal, if you choose to make a homemade protein shake or banana peanut butter roti which has healthy fats and protein, have it 2 hours before your workouts because you don’t want sitting that food sitting in your stomach while during workouts.

There should be more blood flow in your muscles rather than in your stomach. After consuming the food and if you want to consume anything just before 15 minutes of your workouts, you can have 1 glass of green tea or black coffee. This can give you extra caffeine to your body. 

However, it is completely optional.

Now, Let’s discuss pre-workout meal options for the guys who are morning persons.

Generally, we don’t have much time in the mornings, for that i recommend to have a any fruit like apple or banana along with black coffee or green tea.

That’s all about Pre-workout meal.

Now, we will discuss about post-workout meal.

Just like pre-workout meal post-workout meal is extremely important, perhaps even more.

A very good post-workout meal will ensure fast and effective recovery of the body. Lean protein is the most efficient micronutrient needed after your workouts. This is because the muscle fiber’s break while you are doing workouts and then, the protein will rebuild them stronger and bigger.

We also need simple carbs to replenish the glycogen that we have depleted while we are work outing. Please remember we don’t need any kind of fat after post workouts. This is because our body needs immediate recovery and fats will slow the absorption of protein.

Here are few post-workout meal options

  1. Whey protein : whey protein with water is the best meal option post workouts. This is because whey protein gets easily digested and it completely safe and has no side effects. Whey protein is also best for vegetarians because it is extracted from milk. 
  2. You can have 1-2 scoops of whey protein daily depending on your muscle maturity. Also make sure have whey protein with water and not with milk, as milk slow down the absorption of protein.
  3. Boiled Egg whites : You van have 3-4 boiled egg whites depending on your muscle growth as a beginner and doing workouts quite for sometime and add any fruit of your favorite.

Now, what if you won’t eat eggs ? 

Don’t worry, I hear you !

Simply have a glass of low fat milk with one large banana. If your a vegan try to invest in plant based protein. Please make sure eating a healthy foods from time to time filled with high protein, complex carbs and low fats with vitamins and minerals.

The best and my favorite post-workout meal while doing workouts in the mornings is Oats meal filled with milk, oats (60 gm), 1 banana and top with flax seeds, almonds and black raisins along with 4 egg whites.

So, Finally we had discussed all the possible eating habits of pre and post-workout meal options which are easily affordable. 

I hope you liked this blog. 

Share it with your dear one’s whom you think their health is important for you.

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