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Fuelling Your Workout: Top 10 Healthy Pre-Workout Foods

Are you looking to maximize your workout performance and get the most out of your exercise routine? One of the crucial factors in achieving your fitness goals is proper nutrition, especially before your workout. Pre-workout meals play a significant role in supplying your body with the necessary energy and nutrients to power through your exercise session. Just like a car needs fuel to run smoothly, your body requires the right nutrients to power through intense exercise routines.

Here are 10 healthy foods you can incorporate into your pre-workout meal to ensure you're energized, focused, and ready to crush your workout. 


Oats are an excellent source of complex carbohydrates, providing a steady release of energy during your workout. They are also rich in fibre, which aids digestion and helps you feel full without causing discomfort during exercise. Top your oats with nuts for a protein hit or some fruits like bananas or berries for an added boost of vitamins and minerals.

Greek Yogurt

Greek yogurt is a protein-packed option that also contains carbohydrates, making it an ideal choice for a pre-workout snack. The protein content helps support muscle recovery and growth, while the carbohydrates provide quick energy for your workout. Add a drizzle of honey or some chopped nuts for extra flavour and nutrients.


Bananas are a convenient and natural source of energy, thanks to their high carbohydrate content, mainly in the form of easily digestible sugars. They're also rich in potassium, which helps prevent muscle cramps during exercise. Pair a banana with a tablespoon of nut butter for a balanced snack.

Whole Grain Toast

Whole grain toast is another source of complex carbohydrates. It offers a mix of carbohydrates, fibre, and some protein to fuel your workout. Top it with avocado and/or egg for added nutrients and flavour.

Fruit Smoothie

A fruit smoothie made with a combination of fruits, leafy greens, Greek yogurt, and a splash of almond milk can provide a pre-workout meal. The blend of carbohydrates, protein, and vitamins will keep you energized and hydrated throughout your workout. You can even add in a handful of oats for an extra carb hit.

Brown Rice

Brown rice is a complex carbohydrate that releases energy slowly, providing sustained fuel for your workout. It's also rich in fibre, which aids in digestion. Combine it with protein sources like grilled chicken or tofu for a balanced pre-workout meal.


Eggs are a fantastic source of high-quality protein and essential amino acids, which are crucial for muscle repair and growth. They also contain healthy fats that provide lasting energy. Boiled or scrambled eggs a quick and easy pre-workout option.

Trail Mix

A homemade trail mix comprising nuts, seeds, and dried fruits can be a convenient and energy-dense pre-workout snack. The mix offers a combination of healthy fats, protein, and carbohydrates to sustain your energy levels during exercise.


Quinoa is a protein-rich grain that also contains complex carbohydrates and fibre. It's a great alternative to rice or pasta and can be paired with vegetables and a different type of protein, such as chicken, fish or tofu for a complete pre-workout meal.

Whole Fruit

If you're short on time, grabbing a piece of whole fruit like an apple or an orange can be a simple yet effective pre-workout choice. The natural sugars in fruits provide a quick energy boost, and the fibre helps regulate blood sugar levels. Just be sure to have a good protein meal post-workout to help muscle recovery and satiety.


Selecting the right pre-workout foods can make a substantial difference in your workout performance and overall fitness journey. Aim to consume a balanced meal that includes a mix of carbohydrates, protein, and healthy fats. Remember to stay hydrated before, during, and after your workout to ensure optimal performance. Experiment with these healthy food options to find what works best for your body, and fuel yourself for success in every workout session.

Consult a Professional

If you have pre-existing health conditions or need more targeted help it is a great idea to consult a professional. Don't hesitate to reach out to our nutritionist, Lyndall Wright. 

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Monday, 17 June 2024