Fueling your body with the right nutrients before a workout is essential for maximizing performance and achieving fitness goals. A well-balanced pre-workout meal should provide a mix of carbohydrates and protein to maintain energy levels, support muscle performance, and prevent muscle breakdown. It’s generally recommended to consume these meals 60–90 minutes before exercising to allow for proper digestion and nutrient absorption, reducing the risk of discomfort during the workout.

In a conversation with Jagran English, Shivam Dubey, Health Coach, Fitness Influencer, and Founder of Your Fitness Stories, shared five quick and nutritious pre-workout meals to boost performance. By incorporating these quick and nutritious meals into your routine, you can enhance your workout performance while supporting muscle health and overall energy levels.

1. Oatmeal
Ingredients: Rolled Oats, 1 Banana, And 1 Scoop Of Whey Protein
Oats are a powerhouse of complex carbohydrates, offering a steady release of energy to keep you fueled throughout your workout. Bananas provide a quick burst of energy and are rich in potassium, which supports muscle function and helps prevent cramps. Adding whey protein creates a complete meal that promotes muscle repair and growth.

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2. Banana Smoothie
Ingredients: 1 Banana, 2 Dates, 1 scoop Of Whey Protein, And 1 Cup Of Skim Milk
This smoothie is a delicious, nutrient-dense option for those on the go. Bananas and dates supply quick-release energy, while whey protein aids muscle recovery. Skim milk adds creaminess and provides essential protein and calcium without unnecessary fats.

3. Greek Yogurt With Berries And Dates
Ingredients: Greek Yogurt, A handful Of Mixed Berries (e.g., Blueberries And Strawberries), And 2 Dates
Greek yogurt is a great source of protein and is gentle on the stomach, preventing muscle breakdown during exercise. Berries contribute antioxidants and natural sugars for an energy boost, while dates provide sustained energy with their carbohydrate content.

4. Egg Rice
Ingredients: Cooked White Rice And Eggs (1 whole, 2 whites)
White rice is an excellent source of easily digestible carbohydrates, delivering immediate energy. Scrambled eggs add high-quality protein, which is essential for muscle repair and growth.

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5. Paneer Dosa
Ingredients: Dosa Batter And Crumbled Low-Fat Paneer
Dosa provides quick-digesting carbohydrates for immediate energy, while low-fat paneer adds protein and minimal healthy fats to support sustained energy and muscle recovery during workouts.