What Should I Eat Before a Workout to Train Rigorously

What Should I Eat Before a Workout to Train Rigorously

Most people who workouts a lot have always wonder “what should I eat before a workout”. That’s why we are here to solve your any doubt about what to eat before a workout to lose weight and gain muscle mass.

First of all, you need to work out every day, and if that is not possible, then at least 4 to 5 times a week. Exercising is a great way to have a healthy life.

However, not everyone needs to think hard about “what should I eat before a workout” as not everyone needs to have a meal before a workout.

You only have a meal if you have a low energy level or not has a fixed diet schedule. You do not need to add extra calories.

4 Drinks to Have before a workout

Confused about ‘what should I eat before a workout’. We have suggested some easy drinks that are already available in your home.


The cheapest and simplest way to have better health is to improve your water intake.

Water also keeps you full; it means water makes you less hungry and burns more calories.

According to research, drinking water 30 minutes before a meal will help you consume fewer calories, ultimately losing weight.

A study has shown, 50 obese adults have drunk 500 millilitres of water before a meal has lost 5 more kilograms than others in 4 months.

Black Tea

Black tea has compounds which help to lose weight. It contains flavonoid a type of an antioxidant which helps reduce weight.

The flavonoid reduces calorie intake and breaks down the fat faster.

Black tea also strengthens bone health, lowers cholesterol level, boosts the immune system and improves dental health.

Green Tea

Whenever the topic is how to have good health, green tea is always mentioned and for the right reasons. If you wonder what to eat before a morning workout, then green tea is the best option.

Green tea is filled with powerful antioxidants and nutrients, which is effective to lose weight.

Consumption of green tea has been revealed to help in weight loss and body fat in numerous researchers.

Catechin, an antioxidant present in green tea, is the main source for reducing body weight and faster metabolism.

Matcha, the best type of green tea, is most beneficial for weight loss as it has the highest number of catechins in it.


According to researches, drinking coffee has shown to enhance performance.

It also helps increase power and strength, burns the fat faster, and make you feel less tired.

The most effect coffee will have when consumed one and half an hour before a workout, but consuming it 15 to 20 minutes before exercising works well.

6 Smoothie for pre-workout

Few different types of smoothies cannot decide ‘what should I eat before a workout’.

Orange and Coconut Smoothie

The ingredients you need are 200 millilitres of orange juice, 50 millilitres of coconut yoghurt, 100 millilitres of coconut water, 50 grams of mango, strawberries, carrot, spinach each, 2 tablespoons of honey, 50 millilitres of almond milk, 1 banana and 50 grams of Greek yoghurt.

Add all the ingredients in a food processor and blend until it becomes smoothie.

Citrus and Pineapple Smoothie

To make this you need half pineapple, 50 millilitres of orange juice and tangerine juice, 1 lime, 20 millilitres of lemon juice, 1 carrot and 1 banana.

Cut the carrot and banana into small pieces and add all the ingredients to a food processor to blend it.

Kiwi and Mango Smoothie

You need 2 kiwis, 1 large mango, 1 medium-sized banana, 75 grams of pineapple and unsweetened almond milk.

This smoothie is extremely beneficial for weight loss, improve heart health, flush out the toxin and create an alkaline balance.

Carrot and Red apple Smoothie

To make this you need 1 red apple, 1 carrot, 75 grams of plain yoghurt, half lemon juice and ice.

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Blend them all in a food processor.

Cantaloupe and Lime Energy Drink

Ingredients you need is 200 grams of chopped cantaloupe, half lime juice, 3 tablespoon of stevia, 50 millilitre of water and 100 grams of ice.

It helps boost metabolism, protects the skin against toxins, maintains a healthy eye, and reduces the risk of kidney-related diseases.

Watermelon Smoothie

You need 300 grams of watermelon, 100 grams of Greek yoghurt, 2half lemon juice, black salt and ice.

Watermelon helps boost energy, maintain the body’s water content, burns body fats, improves eyesight,t and reduce blood pressure.

4 Supplements On “What Should I Eat Before A Workout.”

Multi-Ingredient Supplement

A lot of individuals want to have a supplement which has benefits of multiple products.

All the mixture of these ingredients helps to lose weight, burn fat faster, improve performance, focus on anaerobic power, and boost energy levels.

The main ingredients used in multi-ingredient supplements are B, beta-alanine, creatine, caffeine, arginine, and branched-chain amino acids.

However, it is recommended to take these strong multi-ingredient supplements 40 to 45 minutes before starting exercising.

Branched-Chain Amino Acids

Branched-chain amino acids (BCAAs) consist of isoleucine, valine and leucine.

It helps to increase workout efficiency, builds muscle, reduces muscle loss and recovers the muscle faster.

However, you can only make this an hour before workout and no more than 5 grams.


It is a type of amino acid which naturally produces in our body.

However, taking citrulline supplements will enhance one’s performance and supply oxygen to the muscle while exercising.

In a study, it is stated that taking citrulline has helped to boost energy by 14%.

There are two types of citrulline: L-citrulline and citrulline malate.

The dosage is different for both, if you are taking citrulline malate, then do not take more than 8 grams, and if you are taking L-citrulline, then the maximum quantity is 6 grams.


It is a type of an amino acid that raises the muscles of carnosine.

The supplement is effective for a both high and low-intensity workout.

Beta-alanine helps to boost energy, build muscle mass and increase workout capacity.

Every day one should consume 2 to 5 grams depends on factors like age, gender etc. However, before exercising you should definitely have ½ gram of this supplement.

4 Vegan Recipes

We know nowadays a lot of people are vegan whose food options are a little limited. If you are upset that you have no pre-workout meal and wonder “what should I eat before a workout” we have given you some easy recipes you can follow.


To make this you need 200 grams of zucchini, 4 tablespoons of olive oil, 1 garlic chopped, half lemon juice, 40 grams of mint leaves, 5 to 10 toasted pine nuts, black pepper and salt.

On a medium flame add the 2 tablespoons of olive oil, zucchini and salt in a saucepan. Cook it for 7 to 10 minutes.

Now put this mixture in a food processor and add lemon juice, garlic, mint. Blend it until it is a smooth paste.

Pour it in a bowl and add the pine nuts in it.

Cucumber soup

2 finely chopped cucumber, 1 cup of spinach, ½ cup of parsley, 400 grams of honey melon, 3 teaspoons of vinegar, 10 millilitres of lime juice, black pepper, salt and 2 teaspoons of sugar.

In a food processor, add the cucumbers, parsley, spinach, honey melon, lime juice, vinegar and sugar, blend until it is smooth.

Now in a pan add this mixture and add salt, black pepper. Cook it for 5 to 7 minutes. Your cucumber soup is ready.

Aloo Matar

To make this you need 300 grams of potato, 100 grams of peas, ½ teaspoon of garam masala, cumin, turmeric, coriander, cayenne pepper and ginger each, ½ cup of chopped onion, 1 tablespoon of garlic, green chillies according to your taste, ½ cup of tomato puree, mustard oil and salt.

In a medium flame, pan adds the potatoes and cook for 4 to 5 minutes.

While the potatoes are cooking in a food processor add ginger, garlic, green chillies and onion and blend them.

Now in a different pan, add oil, peas and the mixture and cook for 5 minutes. Then add the tomato puree and potatoes and cook for another 7 to 10 minutes.

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Add salt and water and cover the pan with a lid for 15 minutes.

Your aloo matar is ready to serve.

Potato Spinach Fry

To make this you need 2 large potatoes, 200 grams of spinach, 2 medium size tomatoes, half onion, ½ teaspoon of turmeric powder and paprika each, ½ tablespoon of cumin seeds and coriander seeds each, 1 tablespoon of garlic, pepper, lemon juice, mustard oil and salt.

First dry toast the seeds in a pan with little oil. Now in it add the garlic, green chillies and onion. Cook this for 5 minutes.

Now add the potatoes, tomatoes, turmeric, paprika, salt and 50 millilitres of water.

Cover the pan and keep it like that for 12 to 15 minutes. Check that the potatoes are tender and not melting.

Add the spinach in it and stir fry it for few minutes and cover the lid again for 2 minutes. The dish is ready.

3 Non-Veg Recipes

For our meat lover friends, we have some recipes for you too. No need to worry about “what should I eat before a workout”.

Coconut Egg Curry

You need 2 boiled eggs, 75 grams of coconut, 1 medium size onion, sunflower oil, 200 millilitres of coconut milk, 1 teaspoon of coriander, panch phoran and turmeric powder each, green chillies, ½ tablespoon of mustard seeds and garam masala, sugar and salt.

First grind the green chillies, turmeric, mustard seeds, coconut and coconut milk. After you are done, could you keep it in a bowl?

In a pan add oil, mustard seeds and onion, mix until the onion is tender.

Now add garam masala and 50 millilitres of water in this. Cook it until it is boiled.

Add the mixture, salt, sugar and other spices in the mixture—Cook for 2 to 3 minutes. Now add the eggs in it.

Cover the lid for 5 minutes, and the coconut egg curry is ready.

Dhania Chicken Roast

The ingredients for this meal you need 500 grams of chicken, 1 cup of coriander/dhania leaves, 1 teaspoon of garam masala, 1 tablespoon of garlic and ginger paste, 10 grams of red chilli powder, ½ teaspoon of turmeric powder, olive oil and salt to taste.

Add the chicken, coriander leaves, turmeric powder, red chilli powder, garam masala, ginger-garlic paste and salt in a bowl. Mix it well and keep it aside for 2 to 3 hours.

If you can marinate it overnight, then it is the best. Further, in a saucepan add oil and the chicken marinate, cook for a few minutes in a low flame. Make sure it does not get the brunt.

Once the chicken is cooked well turn off the stove. Serve hot.

Prawn and Coconut Curry

You need 500 grams of prawn, 200 millilitres of coconut milk, 2 medium size tomatoes, 1 medium size onion, 1 tablespoon of red chilli powder and coriander powder each, 1 teaspoon of turmeric powder, black pepper powder, tamarind paste, mustard seeds each, half cup coriander leaves, 1 curry leaves, green chillies, 10 grams of fennel seeds. ½ teaspoon chopped ginger, 7 to 8 garlic cloves, coconut oil and salt.

First make a paste of garlic, ginger, fennel seeds, pepper and add a little bit of water (10 to 15 millilitre).

Now in a pan add oil, once it is hot add the mustard seeds and the mixture. Mix it until the raw smell vanishes.

Again, add green chilli, onion, curry leaves and tomatoes in it. Sauté it until the onion turns translucent, and tomatoes are mushy.

Add the coriander powder, tamarind paste and chilli powder and mix this for 2 to 3 minutes.

After this add the 150 millilitres of coconut milk and salt and boil it. Add the prawn and cook it for 5 to 6 minutes.

Now add the remaining coconut milk but do not boil it.

Once it started to boil switch off the flame and serve the prawn coconut curry.

Final thoughts

To have the most benefit, you need to choose the right food or the drink.

Carbohydrates help the most, so try to include carbs in your diet.

Protein helps to reduce muscle injury and promoted a fast recovery. Moreover, water helps a lot to have better performance and to lose weight.

Pre-workout meals should be consumed a minimum of 30 minutes before exercise.

Supplements are helpful, but it is important to talk to a health instructor or dietitian before taking any supplements or energy drinks.

However, what to eat after a workout is also important. Do not binge eat because you are tired after a workout. Maintain calorie intake every day.

We hope our article “what should I eat before a workout” helped you all somehow.

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