6 best foods to eat before exercise

Chandler Smith Before the CrossFit Games Event 1, Swimming Moves to Make You Stronger in CrossFit

Below you will find a list of the 6 best foods you can eat before working out.

Eating a pre-workout snack can provide many positive benefits to improve your workout performance and overall fitness experience. First and foremost, a well-timed snack provides your body with a readily available source of energy. Carbohydrates in a pre-workout meal are especially important because they are the body’s preferred and efficient fuel source. Eating carbohydrates before exercising helps replenish muscle glycogen stores, providing the energy needed for sustained physical effort.

Second, pre-workout foods can contribute to improved focus and mental clarity during a workout session. Nutrient-dense snacks that include a balance of carbohydrates, proteins and healthy fats can help stabilize blood sugar levels. This stability in blood sugar prevents energy crashes and helps maintain mental alertness throughout the workout. When your brain gets a steady supply of glucose from your pre-workout snack, you’re better equipped to stay focused, make sound decisions during your routine, and tackle challenging exercises more efficiently.

In addition, eating a light snack before exercise helps maintain and restore muscle. Including protein in your snack helps prevent muscle breakdown during exercise, especially in situations where there is a large gap between meals. The protein component supports muscle repair and growth, ensuring your body is in optimal condition for post-workout recovery. Overall, a carefully chosen pre-workout snack acts as a fuel tank, enhances mental sharpness, and supports muscle well-being, contributing to a more effective and satisfying workout session.

Raise your game

With all this in mind, Max Posternak created a list of the 6 best foods to eat before a workout. Max Posternak is the founder of Gravity Transformation, a website focused on providing training tips and tricks for people looking to improve their fitness and lose weight. His YouTube channel has more than 5 million subscribers.

See it for yourself and consume these foods before working out hard in the gym.

15 muscle building mistakes you can make

6 best foods to eat before exercise

The nutritional choices you make have a huge impact not only on your physical appearance but also on your overall performance. Choosing the right foods can provide you with increased energy levels, clearer mental sharpness, and a noticeable improvement in your performance in the gym.

While there are countless ways to structure your pre-workout meals — which typically include a protein-carb combination like chicken and rice, scrambled eggs with Ezekiel bread and veggies, or oatmeal with protein powder and berries — Posternak likes to stay away from the standard enumeration. . Of the known proteins, carbohydrates and fats. Instead, he talks about 6 unusual foods and drinks recognized for their compelling effects on performance.

First on the list is Chili pepperIt is specifically known for the presence of capsaicin, the compound responsible for the fiery heat in hot peppers. Surprisingly, research suggests that taking capsaicin before exercise boosts the number of repetitions per set. In a study of ten trained men performing squats, those who took 12 milligrams of capsaicin 45 minutes before exercise completed more repetitions than those who took a placebo, Posternak explains.

Source: Vitolda Klein / Unsplash

Possible explanations include a higher pain threshold and its effect on calcium release from muscle cells, which benefits the central nervous system. While consuming a large amount of hot peppers may be impractical for some, supplements such as red peppers, which are high in capsaicin, provide a viable alternative.

Transfer to Beet roots, emerges as a powerful force that is often overlooked. Rich in nitrates, beets help in producing nitric oxide, promoting vasodilation and improving blood flow. Eating beets before exercise not only enhances the “pump,” but also contributes to improved aerobic endurance, power production, and muscle recovery between sets.

While incorporating enough beets into the diet can be a challenge, beetroot juice offers a concentrated solution, with the recommended amount being around 500 milliliters for optimal benefits.

casein, a source of protein, enters the spotlight as a noteworthy pre-workout option. While many people lean towards whey protein due to its quick digestion, casein has the advantage of preventing muscle protein breakdown for a longer period. In a study comparing the effects of casein and whey on body composition and strength gain, the casein group showed superior results.

The unique peptide component contributes to improved nitrogen retention and overall anti-catabolic effects, making it an ideal pre-workout protein, especially when combined with options like oatmeal and skim milk.

10 awesome things to do before working out

Healthy dry oatmeal in a wooden spoon

oatmealDespite mixed research on pre-workout carbohydrates, their benefits have been highlighted, especially on a calorie-restricted diet. Since dieting reduces muscle glycogen stores, incorporating pre-workout carbohydrates, such as oatmeal, helps replenish glycogen and may improve performance.

With the right amount of fiber, oatmeal facilitates the gradual release of carbohydrates, preventing symptoms of low blood sugar during training. In addition, oatmeal contains a notable amount of protein, which sets it apart from most other carbohydrate sources.

Coffee with theanine Offers a simpler alternative to complex pre-workout formulas, utilizing caffeine as the primary stimulant. Adding L-Theanine to coffee enhances the positive effects of caffeine while alleviating the negatives such as increased anxiety and blood pressure.

The recommended ratio of caffeine to L-theanine is 1 to 2, providing the optimal balance for most individuals. Caffeine, known for its role in suppressing fatigue and enhancing focus, strength, power and endurance, should be consumed wisely to avoid tolerance. If tolerance develops, abstaining from caffeine sources for two weeks helps reset tolerance levels.

Last but not least, watermelon It appears as a valuable pre-workout option and is often considered an outstanding source of citrulline. Citrulline, an amino acid, turns into arginine, which enhances nitric oxide production and improves blood flow.

Research suggests that citrulline enhances performance in the gym by increasing blood flow to muscles, helping eliminate signs of muscle fatigue, and reducing lactic acid buildup. Watermelon can be an alternative to beets, offering similar benefits.

Incorporating these six valuable pre-workout foods into your diet holds the promise of boosting your performance, thus achieving great results.

For a full explanation of each of the above foods in video form, simply click below for Posternak’s insights.

How to build muscle twice as fast

15 exercises that are better than burpees for fat loss

10 exercises to get the top 1% of fitness

4 ways to recover from strenuous exercise


Massage stimulates autoimmune myofascial release. One common way to achieve this is through foam rolling, which may seem to help from empirical evidence but there is still a lack of research on the actual benefits of foam rolling.

However, there are three studies that have shown positive effects of foam rolling on reducing muscle pain.

Read more: Why massage guns should be in every athlete’s recovery kit

Active recovery

Active recovery can be a good way to reduce muscle pain. This includes cool-down periods and low-intensity exercise.

This is also an area that has not been adequately researched but there are a few studies that have found that active recovery, whether done immediately after exercise or in the days following exercise, can reduce muscle soreness compared to not doing so.

Most importantly, use a low-intensity exercise that involves the muscles you’ve worked.


Research is relatively inconclusive when it comes to supplements for exercise recovery and reducing muscle pain. However, he mentions that the research behind Omega 3 Promising. The supplement appears to improve anabolic signals which potentially increases muscle repair and muscle growth.

Caffeine Pre-workout also seems to reduce muscle soreness.

Slow increases in training intensity

Slowly increasing the intensity of your exercises is the easiest way to avoid muscle soreness and gives you the best chances of properly recovering from exercise.

If you are a beginner, have never trained, or are starting a new exercise routine, make sure you take a few weeks to adapt to your program. Work with lower volumes and intensity than you normally would to prevent excessive pain.

He learns more

Learn about the effect of stretching on recovery, what are the benefits of cold water and how to improve your physical health.

#foods #eat #exercise