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If you go to the gym starving, you're not going to perform your best. Not only do you need to properly fuel your muscles [3], but you will also be distracted if your stomach is growling the whole time, not to mention potentially lightheaded. While there are benefits to a fasted workout in the morning [4], if you work out later in the day, you may need a proper pre-workout snack or meal to get you going.
Personal trainer Sam Frohlich explained some examples of an ideal pre-workout meal [5] to enjoy before you hit the gym. Each option is a good combination of protein, carbs, and fat to leave you feeling satisfied and give you enough energy for your workout. His suggestions are:
- Protein powder and oats
- Eggs on whole grain toast
- Salmon and rice
- Rice cakes and peanut butter
- Chicken, sweet potato, and olive oil
- Protein shake and a banana
Obviously, each meal consists of a lot of food, so when you eat it before your workout is important. You don't want to work out too close to eating when your food isn't properly digested, otherwise you will feel sick and your body won't be properly using its food stores. Instead, Sam recommends some trial-and-error to figure out what works best for you. For him, that's about 90 minutes before a workout, but everyone's schedule and body is different.
If you're stumped on what to eat before a grueling workout [6], give these options a try!