Best and Worst foods to eat before workout

Best Pre-Workout Foods

  • Bananas – Quick, digestible carbs for fast energy. Feeling fancy? Slap on some peanut butter!
  • Greek Yogurt – Packed with protein & calcium for muscle growth. Mix it up with fruit, honey, cinnamon, or porridge.
  • Oatmeal – Loaded with complex carbs & fiber for steady energy. My go-to? Banana, oats, dairy-free milk, cinnamon, and honey!
  • Trail Mix – A killer combo of seeds, nuts, and dried fruit for carbs, protein, and healthy fats. DIY for the win – super customizable!
  • Coffee or Sweet Himalayan Green Tea – Caffeine, baby! If you need a twist, try sugar-free creamer, honey for coffee, or lemon/cinnamon for tea.
  • Apple Slices & Peanut Butter – Carbs and healthy fats? Yes, please! Almond butter works great too!
  • Protein Pancakes – Whip up with protein powder, oats, and egg whites. Craving sweet? Drizzle zero-sugar chocolate syrup or light peanut butter, or Little bit of honey doesn’t do any harm.
  • Egg Sandwich – Boil and chop 2 eggs, mix with light mayo and seasonings, then throw it on toast. Boom!
  • Homemade Non-Dairy Fruit Smoothie – Always choose real over fake!

Avoid Before Workouts

  • High Fat Foods – Like fried foods and burgers. They slow digestion and can mess up your session.
  • Spicy Foods – Can trigger acid reflux or heartburn. Not what you want when lifting!
  • High Fiber Foods – Like bran cereals and broccoli. They can cause bloating and cramps. No thanks!
  • Carbonated Drinks – Bloating, gas, and discomfort? Skip ‘em!
  • Sugary Treats – Candy and cookies can zap your energy or make you light-headed.
  • High Fiber Foods – Like bran cereals and broccoli. They can cause bloating and cramps. No thanks!
  • Sugary Treats – Candy and cookies can zap your energy or make you light-headed.
  • Large Meals – Save them for after your workout. Give your body time to digest!

Dt. Jahnvi Jain
Dt. Jahnvi Jain

M.Sc. Food and Nutrition, Certified Diabetic Educator, Thyroid Management
Dt. Jahnvi Jain, is a certified diabetic educator. With expertise in weight loss, diabetic care, PCOD, thyroid, hair, skin, hypertension, dyslipidemia, and renal issues, she’s dedicated to simplifying nutrition.

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