Best Pre Workout Meal for Building Muscle

Our body needs fuel! The fuel that comes from the food we eat right before and after our workout. A pre-workout meal plays a crucial role in muscle building and muscle recovery. This blog will help you understand the right type of pre-workout meal for muscle gain and the pre-workout nutrition required by the body.  

Ideally, carbs should be combined with protein in adequate amounts in order to improve performance and recovery. Supplements like creatine and caffeine also help in completing the course of nutrition. Along with this, staying hydrated is equally important. Optimal nutrient intake before exercise not only improves performance but also reduces muscle damage. But a good diet must not necessarily be boring. How about eating the best pre-workout food for muscle gain without giving up on taste? Let us help you find the best pre-workout meal for muscle gain.

Why Do Pre-Workout Meals Matter for Muscle Gain?

Pre-workout meals are designed specifically for the type of workout you have planned. If you are planning to go for cardio exercise, then you should avoid sugar in your pre-workout meals. If it is your strength training day, then fats won’t be of much help because they are slow to digest, and thus, they won’t be able to provide the intense energy you will need. 

Do you still ponder whether you should eat or fast before a workout? Some studies show a high rate of fat loss in an empty stomach workout. At the same time, some research contradicts this by saying there is no difference in overall fat loss between people who fasted before exercise and those who ate a proper pre-workout meal before exercise. But, the correct way to exercise is to fuel your body first with appropriate meals. The following are the benefits of eating the right pre-workout meal:

1. INCREASE PERFORMANCE: Hitting the gym high on energy is always a good idea. A proper pre-workout meal helps your body deliver peak performance. During exercise, the glycogen is converted to glucose, which plays a crucial role in muscle contraction. If you add a balanced amount of carbs to your diet before training, muscle glycogen levels do not deplete, thus keeping you going. 

2. PREVENT FATIGUE: With a power-packed pre-workout meal, your body gets to generate the energy it requires for a good workout. When your body has energy to burn, you can push your limits and avoid tiring out too quickly.

3. MATCH PROTEIN BREAKDOWN: Even during exercise, protein synthesis should be equal to or more than protein breakdown. This helps with muscle gain and maintaining those gains. It is advised that BCAA (Branched Chain Amino Acids) should be added prior to your pre-workout to match the protein breakdown rate.   

Best Foods to Include in Your Pre-Workout Meal

In order to figure out the best muscle gain pre-workout meal, you must know that it should contain a good amount of carbs, a moderate amount of protein (approx. 20 gms) and less fat. How much of each of these you consume depends on your body weight, the type of exercise, and the hour of the day. 

However, the following elements must be there in your pre-workout diet:

1. CARBOHYDRATES: The macro-nutrient that needs to be prioritised in any of your pre-workout meals is carbohydrates. Often confused with fats, carbs are a great source of energy. You can count on whole-grain cereals (with low-fat or fat-free milk), whole-wheat toast, fat-free yoghurt, oatmeal, brown rice, and fruits and vegetables as great sources of carbs. The ideal recommendation is somewhere between 1.5 gms and 3.5 gms per pound of body weight. E.g., if you are a 150-pound male, you must aim for 375-550 grams of carbs per day. If your target is to gain muscle and bulk up, then you may exceed the grammage. But if you wish to go lean or lose weight, then stick to the lower end of this range. The best pre-workout meal for muscle gain must ideally have 30-60 gms of carbs in it. 

2. PROTEIN: Literally speaking, the ‘Pro’ in protein stands for the protection it provides to your muscles. On top of that, it reduces the feeling of hunger and makes you feel satiated during the workout. You must have 15-25 grams of protein in your pre-workout meal. Although specific protein needs vary according to the weight and exercise routine, you should remember at least 1 gram of protein per pound of body weight should be consumed to maintain muscle mass. Munch on bananas or toast with peanut or almond butter. You may also mix protein powder with almond milk or have a protein bar as per your target requirements. 

3. FATS: Not all types of fats are bad fats. Try including good fats such as almonds, peanuts, olive oil, or seeds such as pumpkin seeds, chia seeds, and sunflower seeds in an amount that best suits your training type.  

Examples of Pre-Workout Meals for Muscle Gain

• Low-fat, greek yoghurt with berries

• Overnight oats soaked in low-fat milk and dry-fruit

• Turkey sandwich with low-fat cheese on whole-grain bread

• Boiled potatoes, eggs and beans

• Pasta with meat sauce and veggies

• Brown rice with boiled chicken or beans

• Kale and quinoa salad

Timing Your Pre-Workout Meal for Maximum Effectiveness

The timing for taking a pre-workout meal is of the utmost importance. For many, the perfect time is 1-2 hours before training. However, this is decided on the basis of three major factors:

• The portion of the meal

• The exercise you are doing

• Metabolism rate 

The food you ingest will be in your bloodstream for 4-5 hours. Thus, you must work out in that duration in order to make the most of your pre-workout nutrition. This also implies that eating an hour or two before your workout is the best time to feed your muscles strategically while you work out. During strength training, your muscles will get pumped with blood and will also get the maximum of the nutrients you've consumed.

Sample Pre Workout Meal Ideas

Let us help you with the sample pre-workout meals that can be consumed on an everyday basis before training:

1. Whey Protein with Oats in the morning: Super simple and super effective, this meal can be made by combining oatmeal with whey protein. Oats contain high amounts of carbs and fibre that keep the blood sugar levels steady, and whey protein provides the required amount of protein to build and repair muscles during and after a workout. You can also eat boiled eggs along with this for an added dosage of protein. 

2. Protein shake and bananas: Equal parts filling and ready-to-eat, a banana and protein shake should be added as a pre-workout muscle gain meal. A banana regulates the body’s electrolyte balance and prevents fatigue during a workout, while protein shakes ensure muscle nourishment after a workout. 

Wellversed comes with a range of pre-workouts that can help boost your performance and build endurance. With a pre-workout meal, include Dynamite pre-workout to your regime. The choice might depend on the type of training and fitness goal, but the process of consumption is simple. Just mix a scoop in 250 ml of water and take it 15-20 minutes before your workout for an unparalleled workout experience.

Common Mistakes to Avoid with Pre-Workout Nutrition

Great results rely 80% on your nutrition and 20% on exercise. Thus, a well-planned nutrition strategy will not only enhance your performance but will also amplify your results. You must not make the following mistakes in your pre-workout nutrition:

• Do not forget to add carbs to your pre-workout food for muscle gain.

• Include a pre-workout supplement in your regime.

• Do not eat immediately before the exercise. That might do more harm than good.

• Do not overfuel yourself. Figure out how many calories you need each day to achieve your fitness goals, then regulate your intake.

Bottom Line

To bring out your best performance, it is important to feed your body with the right nutrients before a workout. Carbs, protein, and fats are all important parts of the best pre-workout meal for muscle gain, but hydration is the most important. And lastly, take your pre-workout meal 3 hours to 30 minutes before the exercise so that it gets time to deliver its magic! 

Frequently Asked Questions

1. How long before my workout should I eat my pre-workout meal?

Pre-workout meals should ideally be taken 3 hours to 30 minutes before a workout. However, choose foods that are easy to digest if you have to start your workout in 1 hour or less. This will help you avoid stomach discomfort.

2. Are carbohydrates or protein more important in a pre-workout meal?

Carbs are more important in a pre-workout meal. The majority of nutrients in a pre-workout meal come from carbohydrates that help fuel the body. Protein also has its importance, but carbs are essential. 

3. Can I have a pre-workout snack instead of a full meal?

Full meals should only be eaten if you have to work out after 3-4 hours of eating. Small meals or snacks should be consumed 1-2 hours prior to a workout. Snacks are ideal for quick energy and should be eaten 30-60 minutes before exercise.

4. How do I know if my pre-workout meal is effective for muscle gain?

To make your pre-workout meal effective, live by this rule of thumb: your pre-workout meal for muscle gain must have:

• High amount of carbs.

• moderate amount of protein (about 15-25 grams)

• low amount of fat