best-pre-workout-meal-muscle-gain

What is the best pre-workout meal for muscle gain in 2021?

Hello everyone, I hope you are doing good. Today in this article I will be sharing the best pre-workout meal for both vegetarian & non-veg that you must be eating for better muscle gain.

I know many of you want to perform better while doing workouts and building muscles, but if your nutrition is not good & perfect then you can’t get any results.

So you don’t need to worry about anything, today I am here to help you out.

Today I will be telling you the best pre-workout meal, drink, and their timings (when to take) which you can have before your workout for better performance & muscle gain.


What is a pre-workout meal and why it is very important?

A pre-workout meal is a meal that you will eat before your workout.

It is very important to eat a pre-work meal before your workout because while doing exercises will give you better stamina, better performance, energy, pump, endurance, power & focus.

The pre-work meal is a very important part of your overall diet.

One important thing to understand is that if your overall diet in a day is poor and you rely only on your pre-workout meal for better performance & results, then that’s not a good idea.

Your overall meal in a day should be good & perfect, then after that only you can think about a pre-workout meal.

If you’re confused about what to eat in a whole day from breakfast to dinner for muscle building, then you can follow my Effective muscle building diet plan for both Vegetarian & non-veg

So are you excited to know what is the best & effective pre-workout meal for muscle gain????….

Yes!!!!! Let’s get started…


What to eat before a workout? The best pre-workout meal for muscle gain

Before a workout, you need to eat carbohydrates & protein-based foods. Avoid eating fats or fatty foods before a workout.

You need carbohydrates before your workout because it will give you energy while doing exercises. It will act as fuel for your body to perform.

And with carbs, you also need protein because eating protein before a workout will help to keep your body in an anabolic mode during exercise. Or in simple words, it helps to prevent muscle breakdown during a workout.

Protein contains amino acids, and that amino acid helps to prevent muscle breakdown. You don’t want your muscles to break during the exercises right.

You need to avoid eating fats or fatty foods before a workout because fats slow down the process of digestion. Your body takes time to digest fat.

And you don’t want food sitting in your stomach during a workout. You have to make sure that whatever you have eaten is digested properly.

That’s why you need to avoid eating fats or fatty foods before a workout.


List of top foods which you can eat before your workout for muscle gain.

Banana

banana-best-pre-workout-meal-muscle-gain
BananaCaloriesCarbsProteinFats
1 medium-size10527 grams1.3 grams0.4 grams
Very good source of carbohydrates

Oats

oats-best-pre-workout-meal
OatsCaloriesCarbsProteinFats
100 grams38966 grams16 grams6.9 grams
Very good source of carbs

Brown rice

brown-rice-pre-workout-meal
Brown riceCaloriesCarbsproteinFats
100 grams11123 grams2.6 grams0.9 gram
Great source of carbohydrates

Brown bread

brown-bread
Brown breadCaloriesCarbsProteinFats
1 slice7513 grams3 grams1 gram
Good source of carbohydrates

Whole wheat roti

whole-wheat-roti
Whole wheat rotiCaloriesCarbsProteinFats
1 roti10415 grams2 grams3 grams
Good source of carbs

Quinoa

Quinoa
QuinoaCaloriesCarbsProteinFats
100 grams37468 grams13 grams5.8 grams
Great source of carbs

Sweet potatoes

sweet-potatoes
Sweet potatoes CaloriesCarbsProteinFats
100 grams8620 grams1.6 grams0.1 gram
Great source of carbs

Chicken breast

chicken-breast-best-pre-workout-meal-muscle-gain
Chicken breastCaloriesCarbsProteinFats
100 grams 1653.6 grams31 grams0 gram
Excellent source of protein

Egg whites

egg-whites
Egg whitesCaloriesCarbsProteinFats
1 large egg170.2 grams3 – 4 grams0.1 gram
The best source of protein

As you can see all these foods items are high in carbs, protein, and quite low in fats.

Therefore you can easily add them to your pre-workout meal for muscle gain.

Add any carb-based food and protein-based food before your workout (For example- Brown rice & chicken breast).


The best pre-workout meal for muscle gain – For Vegetarian

Here is the list of the best pre-workout vegetarian meal which you can eat for muscle gain

• Oats

oats-best-pre-workout-meal
OatsCaloriesCarbsProteinFats
100 grams38966 grams16 grams6.9 grams
A very good source of carbohydrates

Banana

banana-best-pre-workout-meal-muscle-gain
BananaCaloriesCarbsProteinFats
1 medium-size10527 grams1.3 grams0.4 grams
Good source of carbohydrates

Brown rice

brown-rice-pre-workout-meal
Brown RiceCaloriesCarbsProteinFats
100 grams11123 grams2.6 grams0.9 gram
The best source of carbs

Quinoa

Quinoa
QuinoaCaloriesCarbsProteinFats
100 grams37468 grams13 grams5.8 grams
The best source of carbs

Brown bread

brown-bread
Brown breadCaloriesCarbsProteinFats
1 slice7513 grams3 grams1 gram
Very good source of carbohydrates

Sweet potatoes

sweet-potatoes
Sweet potatoes CaloriesCarbsProteinFats
100 grams8620 grams1.6 grams0.1 gram
Great source of carbohydrates

Egg whites

egg-whites
Egg whites CaloriesCarbsProteinFats
1 large egg170.2 grams3 – 4 grams0.1 gram
The best source of protein

Low-fat milk / skimmed milk

low-fat-milk-best-pre-workout-vegetarian-meal
Low-fat milkCaloriesCarbsProteinFats
100 ml435 grams3 grams1 gram
very good source of protein for vegetarians

Greek yogurt

yogurt-best-pre-workout-vegetarian-meal
Greek yogurt CaloriesCarbsProteinFats
100 grams593.6 grams 10 grams0.4 grams
Very good source of protein for vegetarians

Soya chunks

Soya-chunks
Soya chunksCaloriesCarbsProteinFats
100 grams34533 grams52 grams0.5 gram
Best protein source for vegetarians

Green beans

green-beans
Green beansCaloriesCarbsProteinFats
100 grams317 grams1.8 grams0.1 grams
Very good source of plant-based protein

Chickpeas

chickpeas-best-pre-workout-meal
Chickpeas (boiled)CaloriesCarbsProteinFats
100 grams16427 grams9 grams2.6
Very good source of plant-based protein

Kidney beans

kidney-beans-pre-workout-vegetarian-meal
Kidney beans (boiled)CaloriesCarbsProteinFats
100 grams12723 grams9 grams0.5 grams
Very good source of plant-based protein for vegetarian

Lentils

lentils-pre-workout-vegetarian-meal
LentilsCaloriesCarbsProteinFats
100 grams11620 grams9 grams0.4 grams
Very good source of plant-based protein for vegetarians

• Any kind of fresh & seasonal vegetables like broccoli, carrots, spinach, cabbage, cauliflower, etc.

As you can see all these food items are high in carbs, protein and quite low in fat.

Therefore you must add all these vegetarian food items to your pre-workout meal for muscle gain.

Add a carb-based food & a vegetarian protein-based food before your workout (For example:- oats & low-fat milk).


What is the best time to eat a pre-workout meal for muscle gain?

The best time to eat a pre-work meal for muscle gain is 1 – 1.30 hrs before your workout.

Before 1 – 1.30 hrs of your workout eat carbs & protein-based foods. Avoid eating foods that contain fat or fatty foods.

Because fat takes time to digest in your body and you don’t want food sitting in your stomach while doing exercise.

So you have to make sure that whatever you have eaten must be digested properly before doing any workouts.

Then after having a pre-workout meal, you can have a pre-workout drink which contains caffeine, 20-30 mins before your workout so that you can concentrate & focus better on the exercises.

Advanced people can add pre-workout supplements.

Beginners & intermediate people can drink black coffee or green tea, 20 mins before a workout so that they can focus better on their exercises.


Conclusion

So these all are the best pre-workout meal for both vegetarian & non-veg which you can eat for muscle gain.

Eating a pre-workout meal is very important before a workout because it will help to give better stamina, better performance, energy, pump, endurance, power & focus while doing exercises.

Eating the right pre-workout meal before a workout will also help to keep your body in an anabolic mode while doing exercises. Or in simple words, it helps to prevent muscle breakdown during a workout.

Always eat carbs & protein-based meals before your workout and avoid eating foods that contain fat or fatty foods.

Then 20-30 mins before your workout you can drink black coffee or green tea for better concentration and focus on the exercises.

Advanced people can also add pre-workout supplements before a workout.

So make sure that you are eating the right food at the right time to get better results. You can also check out the best post-workout meal for muscle gain in 2021.

How much you will eat protein, carbs, fats or the total calories required in a day depends on your goals (muscle building or fat loss), body weight, and physical activities.

For more information, you can check out my effective muscle-building diet plan for both veg & non-veg, you will understand properly.

So just eat all the pre-workout meals or foods which I have mentioned in this article for better muscle gain & performance.

Alright, that’s all for today hope to see you in the next article.


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Bishal Singha

Hey there, My name is Bishal Singha, the founder of Fitness Info Tips. I am a Fitness Expert and Personal trainer. I have been in fitness for more than 5 years. I have also trained many people, helped them to transform and achieve their goals. At Fitnessinfotips.com I am here to educate and show you the right path towards Fitness, from my 5 year+ of experience. So get fit with F.I.T (Fitness Info Tips).


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