Best Pre-Workout Meals for Muscle Gain and Weight Gain

Introduction

The key to a Greek God physique lies in what you eat for your Preworkout meal for weight and muscle gain. What you eat before hitting the gym plays a crucial role in your muscle development. Think of it as the fuel towards your workout; the better you eat the better you workout and the better results you get. Here, you will not only know about the importance of a Preworkout meal for weight and muscle gain, but also their recipes.

Why Pre-Workout Meals Matter for Muscle Gain?

• Not only do these meals help with your muscle gain by providing nutrients but also energise you for intense exercise. 
• A gym preworkout meal has nutrients and when eaten 1-2 hours before workout, fuels your body and supports muscle growth. 
• Moreover, a well-fueled body performs better in the gym by lifting heavier. Which is the ultimate goal.
• In addition, a good meal before your gym can help the muscles recover faster, leading to a better gain. 
• However, skipping a Preworkout meal for weight and muscle gain can not only hinder your performance but also your muscle growth. 
• You can combine your workout with a nutritious pre-workout meal and watch how big your muscles get.

Key Nutrients Your Pre-Workout Meal Should Contain

Your preworkout meal for weight gain should have these 5 key nutrients that make it wholesome:

– Complex carbs: 

They act as a source of energy so as to enable you for intense exercise.

They are found in:

• whole grains
• fruits
• veggies

– Protein: 

It is one of the most basic nutrients to build and repair muscle tissues with a preworkout meal for weight and  muscle gain.

It is found in:

• Lean meats
• Eeggs
• Dairy
• Legumes

– Healthy Fats: 

Not only does this class of fats support your hormone production but is also good for your overall health.

They are found in:

• Nnuts
• Seeds
• Fish 
• Avocado

– Electrolytes: 

Your preworkout meal for weight and muscle gain also helps with hydration and nerve function. Therefore, for this you can have:

• Bananas
• dates
• Coconut water

– Fiber: 

Not only does fibre ensure you have a healthy gut but makes sure that all nutrients are being well absorbed.

It is found in:

• Whole grains
• Fruits
• Veggies

Best Pre-Workout Meals for Muscle Gain

To get a perfect meal, here are some recipes that are super easy to follow before hitting the gym:

1. Oatmeal with Banana and Almond Butter

Ingredients:

    – 1 cup rolled oats

    – 1 cup water or milk

    – 1 ripe banana, sliced

    – 2 tbsp almond butter

    – 1 scoop vanilla protein powder 

Directions:

• Mix oats and water/milk.
• Also, top the dish with banana and almond butter

Nutritional contents:

2. Grilled Chicken with Brown Rice and Veggies

Ingredients:

    – 100g boneless chicken breast

    – Half a cup of cooked brown rice

    – 1 cup of broccoli, carrots and bell peppers mixed 

    – 1 tsp olive oil

Directions:

• Grill chicken in olive oil.
• Add salt and serve it with rice and veggies.

Nutritional contents:

3. Greek Yogurt with Berries and Nuts

Ingredients:

    – 1 cup Greek yogurt

    – half a cup of mixed berries

    – 1/4 cup chopped almonds+ walnuts

    – 1 tsp honey 

Directions:

Mix all ingredients together.

Nutritional value of this preworkout meal for weight and muscle gain:

4. Whole Grain Toast with Avocado and Eggs

Ingredients:

    – 2 slices whole grain bread

    – 1 mashed avocado

    – 2 scrambled eggs

    – Salt and pepper to taste

Directions:

Take the toast and top it with avocado and eggs for the best preworkout meal for weight and muscle gain.

Nutritional content:

5. Pre workout Smoothie

Ingredients:

    – 1 scoop vanilla protein powder

    – 1 ripe banana

    – 1 cup fresh spinach

    – 1/2 cup low fat milk

    – 1/2 cup ice

Directions:

Blend all ingredients in a mixer blender and chug it down!

Nutritional info:

Morning Pre-Workout Meal Ideas

If you are going for morning workout sessions, you would still need a pre workout meal. Therefore, here are some ideas that you can bring to life in your kitchen:

1. Peanut Butter Banana Toast: 

All you need:

    – 2 slices whole grain bread

    – 2 tbsp peanut butter

    – 1 ripe banana, sliced

2. Oatmeal with Nuts and Fruit: 

All you need for this preworkout meal for weight and muscle gain:

    – 1 cup cooked oatmeal

    – 1/4 cup chopped nuts

    – 1/2 cup of berries and bananas

3. Greek Yogurt Parfait: 

This preworkout meal for weight and  muscle gain can pump you up with enough Protein and carbs for muscle growth.

What you need:

    – 1 cup Greek yogurt

    – 1/2 cup granola

    – 1/2 cup mangoes and blueberries

Tips for your Pre-Workout Meal for Weight Gain

You can enhance your performance in gym and the results you get from it with just simple tips like:

– Keep nutrient-dense foods like whole foods as your priority over supplements.

– Also, do not forget about foods that provide fiber in your pre workout meal for weight and muscle gain while focusing on carbs and proteins.

– Do not at any cost skip meals to support your muscle growth and keep up your energy levels.

– Monitor your progress and if needed, you must adjust your pre workout meal for weight and muscle gain.  

– In addition, you can also see a dietician if you need personalisation and better results.

– Have consistent meal timing everyday as your body recognises patterns.

Foods to Avoid Before a Workout

Here are 5 Foods that you must avoid Before a Workout:

1. High-Fiber Foods: 

Fibre is good in your preworkout meal for weight and  muscle gain but having too much fibre right before your workout isn’t. Thus, avoid:

• Beans
• Broccoli
• Cabbage  

2. High-Sugar Foods: 

Avoid these foods if you do not want a sugar crash:

• Candy
• Pastries
• Energy drinks  

3. Heavy Meals: 

When you eat large or rich platters as your preworkout meal for weight and muscle gain right before your gym session, you will constantly feel indigestion and discomfort.

4. Spicy Foods: 

Such foods are the number one reason for heartburn, indigestion, and discomfort during exercise

Frequently asked questions: