Importance of A Pre Workout Meal Plan For Weight Loss


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    Are there days when you feel more tired than usual during your workout? Do you find it hard to concentrate on the workout and can’t seem to give your 100%? Since diet and workouts go hand in hand, eating a powerlifting pre-workout meal is essential to get you through an intense workout session. This article will explore the best foods to eat before a workout to help speed up your weight loss efforts.

    Is Pre Workout Meal Is necessary?

    One of the best ways to improve your gym performance and achieve desired weight loss results is by carefully selecting your pre-workout diet. Fatigue from a workout can result from your body not having enough fuel or energy to perform. That’s why you need healthy pre-workout foods and drinks to help your body get the fuel it needs and perform better.

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    What Makes Pre-Workout Meal Important?

    A pre-workout meal consists of foods and beverages containing necessary nutrients and minerals that give your body optimum levels of energy and strength required through a workout. There are numerous benefits of a pre-workout meal to achieve your weight loss goals faster. These include –

    • Fuel Your Workout –

      When you are exercising, you are draining your body’s energy. So, having a pre-meal before the workout is the best way to provide your body with the extra energy it needs, especially for a high-intensity workout.

    • Improves Focus –

      You could end up feeling tired, dizzy, and lack focus if you don’t get enough nutrition before your workout. So, having food before a workout provides you with the necessary macronutrients required to fuel your training and make the most of it.

    • Recovery –

      Your body needs to recover right after the workout and having a pre-workout meal with proteins aids in tissue repair and faster recovery.

    • Muscle Growth And Repair –

      When you are working out, you may want to focus on building muscles and losing weight. A pre-workout protein meal is naturally rich in amino acids needed for muscle synthesis, repair, maintenance, and growth.

    • Prevent The Breakdown Of Muscle –

      If the body doesn’t get enough nutrition before the workout, it starts converting your muscle tissue into energy which is undesirable. To ensure that you lose fat and not muscle through workouts, make sure to have a pre-workout meal.

    Thus you must have a pre-workout meal before your workout regimen to help you keep yourself energized. Let us now read about the pre-workout meal plan that helps you do so.

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    What Type of Food To Eat Before Workout?

    The best pre-workout diet depends on your individual preference, health, nutritional requirements, weight loss goals, and the type of workout you perform. If you are planning for a HIIT, eating a combination of carbohydrates and proteins will provide you with the optimum nutrient level for a high-powered workout.

    For those working to lose fat, a light pre-workout meal or a snack low in fat will do the needful. If you want to gain muscle, have a pre-workout meal with complex carbohydrates.

    Both men and women have different calorie requirements. So, one should plan the pre-workout meal according to the body weight and body type, workout type, age, and nutrient requirements. Let us discuss in detail the best pre-workout meal plan ideal for both men and women for weight loss –

    Pre-workout food for men

    • Carbohydrates –

      Carbohydrates are the primary energy source for the body, and it is best to eat carbohydrate-dense foods at least an hour before the workout. For intense HIIT and resistance training workouts, the body depletes energy faster and it needs fast-absorbing carbs to fuel muscle fibers. Some examples include oats, low-calorie smoothies, banana with peanut butter, low-fat granola bar, and nuts.

    • Proteins

      For building muscles, a protein-rich pre-workout diet supports your muscles during workouts, improves performance, aids in their growth and repair, and increases overall strength. Some examples include protein bars, lean meats, scrambled eggs, and toast with low-fat cheese.

    • Fats –

      Incorporating a small amount of healthy fat such as almonds, chia seeds, etc., can help prevent muscle breakdown during workouts and improve endurance.

    Pre-workout food for women

    Women require a higher amount of calcium and iron during workouts. They can choose a pre-workout diet rich in carbohydrates and proteins and low fat to boost energy levels, essential for a healthy weight loss. Some examples include low-fat yogurt with fruits, oatmeal with banana and almonds, green apples, poached chicken with sweet potatoes, nuts, and seeds. Along with the knowledge of pre-workout meals, one should pay attention to the gap between meal and workout.

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    When Should You Eat Before a Workout for Weight Loss?

    The timing of your pre-workout meal is also crucial for weight loss. Here’s what you should eat and when –

    • Pre-workout Meal/Snacks For An Early Morning Workout (If workout starts in an hour or less )

      If you work out in the morning, it is best to have a light meal or snacks containing highly digestible carbohydrates with a low glycemic index (GI) for quick energy.

    • Pre-workout Meal For Evening Workout (If workout starts within 2 to 4 hours)

      A good rule of thumb for an evening workout meal is a mix of carbs and proteins to refuel your muscles and boost their recovery. Choose simple carbs and high-quality proteins.

    Must Read: 7 Days Indian Diet Plan for Weight Loss


    A proper pre-workout meal is essential to fuel your body for longer workout sessions and achieve weight loss. Apart from the macronutrients such as carbs and proteins, your body also needs good hydration for enhanced performance and faster recovery. So, start planning your pre-workout meals and make your workout more efficient to shed those extra kilos faster. Visit Oliva Skin & Hair Clinic to know more about a customized weight loss program today!

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    About The Author

    Mrinal Pandit

    Mrinal Pandit

    Mrinal Pandit is a registered dietician, diabetic educator & counsellor. She has done her bachelor's from the University of Kolhapur in Food Technology Management. Post her bachelor's; she did her Masters in Health Sciences (Dietetics) from the reputed University of Pune. Mrinal believes that the key to leading a healthy life and wellbeing is to celebrate food and bodies. At Oliva Clinics, Mrinal is the chief nutritionist. She supervises our nutritional staff and helps establish policies and procedures, and provides administrative direction. Before joining Oliva Skin & Hair clinics, she was the chief dietician with Nephroplus.

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