Effective preworkout meal ideas for weight loss
Team Gabit
5 months ago | 6 mins

Effective preworkout meal ideas for weight loss

Feeling drained while working out? You mustn’t be eating a proper pre-workout meal for weight loss. Discover further to understand when and what to eat for your pre-workout meal.

To aid weight loss and metabolism, prevent muscle breakdown and boost focus and energy, pre-workout meals are important. Workouts won’t lead to ultimate fruition until the diet supports it. How you perform during exercises depends on what you eat before it. 

What exactly is a pre-workout meal? 

learn pre workout meal for weight loss

A pre-workout meal is a meal consumed before you dive into a workout session or any other sweat-burning physical activity. Be it gyming, sprinting or working out at home, the body needs energy. It gets this instant energy from the meal you consume before working out. 

A balanced pre-workout meal for weight loss should include carbohydrates, healthy fats and a high content of protein. 

How pre-workout meals help in weight loss?

When your goal is losing weight, it requires you to perform high-intensity exercises and to achieve these, your body needs to be fueled with the best nutrients. However, your diet has to be suitable along with being qualified in terms of caloric-deficit so you begin to see the results on your body. Carbohydrates are essential for energy while protein is for muscle building but these carbohydrates should be limited so the body can use the stored fat for energy. This is what leads to weight loss and building lean muscle. Your pre-workout diet for weight loss fulfils all of these requirements as it does to your stomach. 

Health benefits of having pre-workout meals

For fat loss, pre-workout meals prove to be a healthy solution but it has additional health benefits too - 

learn pre workout meal for weight loss
  1. Elevated energy levels - Pre-workout meal for weight loss heightens energy levels, preventing fatigue or dizziness during workout. Performance charts get a promotion when your body is well fed. 
  2. Stabilises blood sugar and reduces hunger - A drop in your blood sugar doesn’t happen as a result of high-intensity workouts and any feelings of hunger are also suppressed. Both these obstacles during workouts are prevented. 
  3. Prevents muscle breakdown - If your body isn’t nourished with carbohydrates, it starts breaking down the muscle tissue. This leads to losing muscle mass. A boost of protein in your pre-workout meal for weight loss can help in building lean muscle. So, both carbohydrates and proteins are important in the diet. 
  4. Improves focus and concentration - To perfectly perform any exercise, you need to invest utmost concentration. Eating a nutritious meal with carbohydrates gives your brain the energy to execute its cognitive functions effectively. 
  5. Assists muscle recovery and repair - By including protein in your pre-workout meal, you could experience minimal muscle soreness. It also supports muscle repair and builds new ones. 
learn pre workout meal for weight loss

Delicious snack options for an effective pre-workout meal

Here comes the fun part! You get to choose from this delicious list of snack options to plan your everyday pre-workout meals for weight loss:

Chickpeas - As a stir-fry with vegetables and spices or as a salad, chickpeas are a great source of protein, carbohydrates and fibre.

learn pre workout meal for weight loss

Whole grain toast with avocado - With some seasonings, avocado toasts make up one of the best workout meals for fat loss with carbohydrates and healthy fats. You can pair it with eggs for a protein boost. 

Oatmeal - These are highly-fulfilling for the stomach and can be eaten with your favourite fruits of choice, best ones being bananas and berries. It makes up a good combination of carbohydrates, fibres, vitamins, antioxidants and potassium. 

learn pre workout meal for weight loss

Greek yoghurt - Again, even greek yoghurt can be paired with fruits for additional nutrition and natural sweetness. Yoghurt reduces hunger, is easily digestible and is an excellent source of protein and carbohydrates. 

Quinoa - One of the only few plant-based sources of complete protein, quinoa is also rich in carbs and fibres. It tastes well with vegetables and even chicken and tofu. 

learn pre workout meal for weight loss

Green tea - It is an incredible dietary addition because it promotes fat burning and is also rich in antioxidants.. Lemon, honey and ginger are its favourite companions and it is the best low calorie pre-workout meal with zero to minimal calories. 

Omelette - In your pre-workout meal for weight loss, you can add some greens in your omelette which makes it a protein and amino acid rich option.

learn pre workout meal for weight loss

Smoothies - A sweet and sour symphony to your palette, smoothies with fruits and protein powder make up a good source of energy. 

Sweet potatoes - Generous in carbs, vitamins, minerals and fibres but low in calories, sweet potatoes could be a tasty twist to your early morning pre-workout meal for weight loss. 

learn pre workout meal for weight loss

Moong dal chilla - A favourite to our Indian taste buds, moong dal chillas are full with proteins and devoid of calories. 

Boiled eggs - Protein and energy packed, they are a classic pre-workout and breakfast meal. 

learn pre workout meal for weight loss

Sprouts - Highly-fulfilling salad of legumes, vegetables and spices, sprouts supply the body with protein, minerals, fibres and vitamins. It is one of the best pre-workout meals to lose weight. 

Ideal timing for pre-workout meals

For heavy meals with high sources of proteins and carbs, consume it about 2-3 hours before you begin exercising. Meals that aren’t too high in protein and are comparatively lighter can be consumed 30-60 minutes before working out. Both these meal options should be low in fat and not consumed too close to exercising otherwise they can lead to discomfort and bloating. 

Hydration strategies for pre-workout 

learn pre workout meal for weight loss

Pre-workout food for weight loss also requires you to be conscious of your hydration. Drinking water prior to working out ensures that fatigue and tiredness are away from your performance. Instead of consuming too much water at once, drink it throughout the day consistently. Be aware of overhydration which can lead to cramping and fatigue. Include fruits and vegetables rich in water such as oranges and cucumbers in your diet. To restore your electrolytes lost through sweat, you can consume sports drinks or coconut water, especially for long periods of workouts. 


learn pre workout meal for weight loss

Prioritise your pre-workout meals for weight loss as much as you prioritise working out. These meals are the foundation of a productive exercising session and are a combination of proteins, carbohydrates, healthy fats and fibres. A good pre-workout meal for weight loss energises you, keeps you full and suits your taste! 

Frequently Asked Questions

Can I exercise on an empty stomach?

It is considered safe to exercise on an empty stomach but it depends on your health, intensity and duration of the workout. Some people might end up feeling tired or light-headed and so, it is suggested to consume a pre-workout meal. 

Are pre-workout supplements necessary?

These might not be necessary for everyone and again depends on your goals and health. If you’re looking forward to building muscle or practising high-intensity workouts, you might want to use pre-workout supplements. These are suggested for weight-loss as well, however, natural alternatives to these are always available.

Can I have a heavy meal before a workout?

You shouldn’t have a heavy meal before a workout because it can lead to cramping and discomfort. If you do want to consume one that is high in protein and complex carbs, have it 2-3 hours before working out. 

How does hydration impact pre-workout performance?

Hydration impacts pre-workout performance by pushing away fatigue and making you feel more focused to achieve your goals. To revive your electrolytes, sports drinks are a great option. 

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